Warm up on TRX or with light cardio and dynamic stretching.
Equipment Needed: Barbell, Dumbbells, Cable System (sub bands), Bench, Chair
Set 1 - 12
Set 2 - 10
Set 3 - 8
Set 4 - 12
Increase weight loads each set. After 3rd set, immediately drop weight to initial load and complete 12 reps.
Bent Over Wide Barbell Rows
Incline Barbell Wide Grip Bench Press
Tricep Rope Pull Downs
Bicep Rope Pull Ups
Seated Shoulder Overhead Dumbbell Press