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 Band fly ACTIVATIONS – 4-5 reps (3 second hold at peak contraction)
D2 banded DB press- 10-12 reps
D3 band press – 5-10 reps
D4 high Incline DB fly – 10-15 reps (extend set by further bending elbow) 5 sets, 45 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