Monday

Banded Bench: ( I like to use a light or medium band pulled around the back and held in your hands.) This adds about 50- 60 lbs. to the top of the moment. This teaches you to explode off the chest and to drive through to the top. The Tri's get blasted this way.
Warm ups with out bands- Do your normal warm up, then try 80% of your raw max plus a light band. Try to do three reps. Add weight to each new set until you can only do a single. After you find your 1 rep max. Then go down to 75% and do one set to failure. This will blast the tris big time.

Sitting Behind the neck shoulder press- 1 warm up x5, then 2x5 Put some weight on these and go for it. Wear a belt and stay tight and drive the weights up.

Super Set: Tri Push downs 3x15, and over head banded tri Extension 3x15. These are aweome for building tri's. I have found that tri need reps and hard work so blast away here.

Abs- 50 Crunches, 50 V-ups