Chest and Shoulders

Floor Bench- warm ups 2-3x5, then 2 Max Effort sets x 6 reps. (Adam went 285x6)
Dips- (Forward lean for more chest focus) 3x10-12
Incline Flyes- 3x10
Front Raises to Laterals- 3x10
Triceps Madness-
Ball Push Ups- (use bands for more tension) 3x10-15
Aichs Tri's- 3x10
Tri Push Downs- 3x15 Very little rest between sets and no rest between exercises.
Abs- V- Ups-30 reps, Knees to Chest- 50 reps