The guys-
Speed Bench- warm ups and then 60% + purple bands 6x3.
Push presses- 1 warm up x5, then 3x5 Use the heaviest weight that you can still move quickly.
Lateals- 3x10
Push extensions- 4x10
Abs- 45 body curls
George-
Db floor press- (3RM) warm ups x5, then max effort 5 reps. I went 125's x5
Push presses- 175x3x5
Laterals- went up to 40's x8
Superset-Tri push downs x50 reps, overhead extensions x50 reps.
Abs- 45 body curls
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