A) Bench Press
Work up to the heaviest possible set of 5 reps you can do today.
*This isn't NECESSARILY going to be a 5rm. It will depend on how you feel! Take as many sets as you need, ALWAYS starting with the empty bar and making APPROPRIATELY SIZED jumps. Don't get crazy and skip the warmup sets! Most guys will need anywhere between 5-10 sets to find their 5m. I'd also like you to PAUSE for 1 second on the chest. No bouncing!
B) SPEED Bench Press
7x2 @ 55% of 1rm (or perceived 1rm). If you have bands, use 45% + light bands. Remember to move the bar QUICKLY! 30 sec rest between sets.
*Add weight if you can!
D) Seated Dumbbell Shoulder Press
1x10 @ RPE 7
1x10 @ RPE 8
2x10 @ RPE 9
E) Seated Cable Fly
2x1 min of reps
*Constant tension on the muscle - that's where your focus should be. NOT the amount of weight!
F1) Dumbbell Skull Crusher
F2) Rolling DB Tricep Extension
G) Landmine Ab Anti-rotation
3x6 ea side
1. 10 second - 1 min Cold shower first thing upon waking. As cold as you can get it. NO HESITATION GETTING IN!