Monday

Eccentric less bench: warm ups x 5's and 3's, then 72% of raw max for 6x3. These are done as fast as possible, with little eccentric (negative) as possible, but with control. Short rest period between sets. (45 sec.- 1 min.)

Close grip 4 board bench- 3x8 use some weight on these and keep the elbows in.

Plate raises- 3x10

Banded push ups- 50 reps we used a green band.

Laterals- 3x10

Abs- 40 body curls