CHEST DAY

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

B1 reverse band Incline barbell press – 4 sets total (including 3 drop down sets), 5-15 reps, 3min rest before 1st working set (as little rest as needed between warm ups)
*****after working set at peak weight (for 5-6 reps), drop the weight approximately 20%, rest 2min and hit AMRAP (as many reps as possible).

Keep that weight, and hit two more sets of AMRAP with 2 minutes rest

C1 decline Cable flys- 10-12 reps
******pause for 3 seconds at peak contraction for first half of reps, next half, no pause but just shortened length ROM.

C2 shortened pec isometronics – 15-30 seconds
*****contracting into unmoving object with pec in most shortened position

C3 Incline DB flys – 10-12 reps
*****3 second pause in lengthened position (bottom), followed by loaded stretch in lengthened position for 15-30 seconds
5 sets, 45 seconds break
*****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