CHEST DAY

A1 chest/shoulder girdle activations – as many sets as needed, 3-6 reps

B1 reverse band Incline barbell press – 5 sets total (including 4 drop down sets), 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 3 more times

C1 dips – 4 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-6 reps), drop the weight 20%, rest 90 seconds and hit AMRAP (as many reps as possible), then repeat the same protocol 2 more times

D1 Incline hammer machine press – 8-12 reps
D2 decline DB flys – 10-12 reps
D3 DB floor press 10-12 reps
D4 intention push ups – cluster 5 reps (10 seconds rest), repeat 4-5 rounds total 4 sets, 60 seconds rest between rounds
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets