CHEST DAY

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

B1 reverse band Incline barbell press – 3 sets total (including 1 drop down sets), 5-15 reps, 3min rest before working sets (as little rest as needed between warm ups)

*****after 2 working sets at peak weight (for 5-6 reps), drop the weight approximately 30%, rest 2min and hit AMRAP (as many reps as possible).

C1 Incline guillotine Cable flys- 10-15 reps
C2 scapula retracted flat bench flys – 10-12 reps
C3 Intention push-ups – AMRAP 4 sets, 45 seconds rest between sets

*****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