Warm up

5 min cycle

Stretch upper body


Pyramid Bench Set

Bench

Ascending: increase weight, decrease reps

  • 135 lbs, 10 reps
  • 165 lbs, 8 reps
  • 195 lbs, 6 reps
  • 225 lbs, 4 reps

Descending: decrease weight, increase reps, add 2x push-ups after each bench set

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  • 195 lbs, 6 reps
  • 12 push-ups
  • 165 lbs, 8 reps
  • 16 push-ups
  • 135lbs, 10 reps
  • 20 push-ups

Dumbbell chest press

Flat bench and dumbbells

50 lbs, 3 sets of 30 reps:

 

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  • 10 bilateral

 

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  • 10 alternating left and right (5 each arm)

 

Pushups

  • 10 push-ups

Abdominal set

Abdominals_660x495


Dumbbell fly & near press

Flat bench and dumbbells

40 lbs, 3 sets of 16 reps:

 

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  • Dumbbell fly, 8 reps

 

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  • Dumbbell near press, 8 reps

Descending push-up set

Pushups

  • 10 push-ups, 10 second plank
  • 9 push-ups, 9 second plank
  • 8 push-ups, 8 second plank…

Abdominal set

Abdominals_660x495