CHEST DAY

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

B1 reverse band Incline barbell press – 6 sets total (including 5 drop down sets), 5-15 reps, 3min seconds between sets
*****after working set at peak weight (for 5-8 reps), drop the weight approximately 20%, rest 90 seconds and hit AMRAP for 3 sets, then drop the weight another 20% and repeat 2 more times

C1 Incline machine press- 6 sets total (including 3 drop down sets), 8-12 reps, 120 seconds rest between sets
*****after 3rd working set at peak weight (for 5-10 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 bench cable flys – 10-15 reps (extend with partials)
D2 flat DB fly – 10-15 reps (extend sets with manual resistance, if you have a spotter) 6 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