First time? Check out the Training Guide
A1) Plyo Push-up
4x5 demo
A2) Band Pull-apart
4x12 demo
B) Seated Dumbbell Arnold Press
5x10 demo
C) Reverse-grip Incline Dumbbell Bench Press
4x12 demo
D) Seated Single-arm Dumbbell Lateral Raise
With a light weight, perform 8 reps on each arm for 5 minutes with no rest. demo
E1) Cable Tricep Rope Pushdown
5x10 demo
E2) Prone Neck Extension
3x15 demo
I highly recommend getting a neck harness to make this easier and more efficient. I like this one from EliteFTS
DEVELOPMENT:
1. Take a cold shower first thing upon waking.