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