Monday- The guys

Reverse Band Bench- Warm ups (raw) do several sets of 5 reps, then do 1 set at 90%x3, then set up reverse bands. Use purple or green bands tied from the top of the rack. Start at 100% of your raw max and do 3 rep, keep adding weight until you fail at 3 reps. After you fail drop 20 lbs. and work to failure.

Wide Grip Perfect Push ups with Bands- 3x12-15 Use purple, green or blue bands.
Single Arm Db Shoulder Press- 1 warm up x5 reps, then 2x5 (heavy)

50 rep Tri Push downs- Try to do these in 3 sets.

Abs- V-ups 65 reps