Monday- the guys

Single arm Db Floor Press- we did two to three warm ups and then 3 heavy work sets of 10. The last set should be work to get all 10 reps.

Front raises with db's or a plate. 3x12

Tower crucifixes- You can use a cable machine for these. We did 3x15

Rotary Cuff work- 3x15

Pyramid push ups with bands- 3x12

Abs- Body curls-30, Knees to chest- 45