Monday

Bench- 3 rep max.
Warm ups x5 reps, then one x3 then try for a new 3 rep max. Follow this with two HIT sets at 75% to failure.

Standing Shoulder press- 1 warm up x5, then 3x5. These are done Power Style, which means to move the heaviest weight you can fast. If the weight slows down its too heavy.

Laterals- 3x10
Aichs tri's- 4x10
Abs- Ab wheel 30 reps total.