Subscapular Push-Up
floor/mat
bodyweight
3 x 10 – 12
2 sec pause at the top
20 – 30 sec rest
Bench Plyo Push-Up
floor/bench
bodyweight
3 x 8-10
Controlled descent, explosive push
30 – 40 sec rest
Barbell Push Press
floor/bar
40 – 60 lbs (curl bars)
4 x 8-10
2 sec lift, 3 sec lower
45 – 60 sec rest
Barbell Bench Press
bench/bar
bar, 25s, 35s, 45s, 35s, 25s
5 x 10 – 12
3-4 sec lower, 2 sec press
90 degrees arms
45 – 60 sec rest
Dumbbell Incline Bench Press
bench/dumbbells
25s – 30s
2 x 12 – 15
3 – 4 sec descent, 1 sec pause at bottom
30 – 40 sec rest
Dumbbell Chest-Supported Row
bench/dumbbells
20s – 25s
3 x 12 – 15
3 – 4 sec pull, 1 sec pause, 2 sec return
30 – 40 sec rest
Dip
machine
bodyweight (light assistance if needed)
2 x 12 – 15
2 sec descent, slight pause at bottom, 2 sec push
20 – 30 sec rest
Inverted Row
machine/bar
bodyweight
2 x 8-15
30 sec rest
2x45s for foot rest, level 1 bar
Seated Cable Row – alt to Inverted Row
machine
60+
3 x 12 – 15
2-3 sec pull, 1 sec hold, 2 – 3 sec return
30 – 45 sec rest
Alternating Dumbbell Biceps Curl
floor/dumbbells
15s – 20s
3 x 15 – 20
2 sec up, brief pause, 3 sec lower
20 – 30 sec rest
Dumbbell Skull Crusher
bench/dumbbells
12s – 15s
3 x 15 – 20
3 sec lower, brief pause, 2 sec lift
20 – 30 sec rest
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