Power Lifting
Strength
Block Bench Press with a pause, build to a tough set of 3
Rep scheme 10, 8, 7, 6, 5, 4, 3s
Muscle Builders
A1) Dumbbell Bench Press @ 4040, 3 sets of 8-10 reps, rest 30 seconds
A2) Dumbbell Flies @ 4040, 3 sets of 8-10 reps, rest 30 seconds
A3) Banded Triceps Extensions, max reps for 90 seconds, 3 sets, rest 1 minute
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