Monday- the guys

Db Single Arm Bench- 3-4 warm ups x 5-6 reps, then do two Max effort sets as haevy as you can go for 5 reps. I went up to 115's on these. These really help to balance out your weak arm, Everyone has a weak arm and this exercise attackes the weak arm. Set up just like you would normally bench, but put you off hand, the hand your not using on your belly. Now keep your torso straight and bench.

Heavy 3 board bench for tri's- (I used the pins set at the same height as three boards.) Do sets of 5 until you fail make sure to use a shirt that is loose but still gives you support. The goal is to blast the tris and help the top end of your bench. I went 375x2x4.

Behind the neck Shoulder Press- 2 warm ups x5, then do 3x5 as heavy as possible.

Banded Ball Push ups- use a medium band (green or grey) and place your feet on a exercise ball. You have to control the ball without anyone helping you. Do 3x10-15 reps.

Tri Push downs- 3x15

Abs- 65 V-ups