Banded Bench Press- Regular bench press warm ups: We did two to three warm up sets x 5 reps, added a purple band (jump stretch light band) The band goes around your back and is held in your hands. Using the band this way adds 50-60 lbs. at the top. We did 3 sets of 5 reps each. The first set should be around 80% of your raw max. Try to do the heaviest weight you can do for 5 reps.
Banded Perfect Push ups- (use a jumps stretch light band) 3x12 reps.
Db Shoulder Press- 3x5 Use the most weight you can on these.
Tricep push downs- 75 reps. Use enough weight to get 15 reps each time. Do as many reps as you can each set, while not going over 15, until you get to 75 reps.
Abs- Body curls- 40 reps, Crunches 30 reps.
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