Warm Up
Barbell Bench Press - 135lbs and 225lbs - 10 reps
Workout
Speed Bench - 5 sets - 280lbs - 5 reps - 1 minute rest between each set
Hoist Dip Machine - 4 sets - 345lbs - 12 reps - 1 minute rest between each set
Wide Grip Cable Rows with Fat Gripz - 205lbs - 10 reps and 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Cable Pulldowns with Fat Gripz (Pronated Grip) - 3 sets - 235lbs - 6 reps - 1 minute rest between each set
Hoist Overhead Triceps Machine - 100lbs, 110lbs, and 120lbs - 10 reps - 1 minute rest between each set
Superset (TRX Abdominal Rollouts + TRX Facepulls) - 3 sets - 10 reps + 10 reps - No rest between each set