Bench Press- warm ups x 5 reps, then 2 top sets by 5 reps. Then Ram Work- starting at the same weight you finished with + 20 lbs. do 3's adding weight each round until you fail.
Reverse Bands- (Orange Bands) Starting with your raw max add 25 lbs. and do 5 reps, add twenty lbs. to each set until failure.
Coach- warm ups to 90%x5, then shirt on. 365x3 4 boards, 405x3, 3 boards, 425x2 2boards, 455x1 2 boards, 425x2 2 boards.
Behind the neck Press- (pins set at the ears) 1 warm up x 5 reps, 2x5 heavy.
Laterals- 3x10
Push up Extensions- 3x10-12
Abs- 75 V-ups
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