Monday

The guys-
Floor bench Max Effort. warm ups x5 then try for new max. Then do 1 HIT set @ 72.5% to failure
Db single arm Shoulder press- 1 warm up x5, then 2x5
laterals- 3x10
Dips- 1 warm up x8, then 3x8
Abs- Body ups 40 reps

George-
Eccentric less training- CB shoulder press 75% x6x3, CB bench 75% x6x3
Laterals- 3x10
Push downs- 75 reps