Give this one a test run...WARNING: POTENTIAL CHEST CRAMPS AHEAD!
Machine Press: 1-2 Warmups for find a good weigh for 10 reps. Then do 3 sets of 10. Squeeze at top portion for 1-2 seconds on each rep.
3 sets of 10
Incline BB Press: Slowly build up doing 6 reps until you can no longer get 6 reps. Only jump up 5-15 lb each set so you can get in several good sets.
Sets of 6 until Failure
Incline DB Press: Do 1-2 sets to find a weight you can do 12 reps with. Use that weight for 3 sets. Pause for 1 sec at bottom and pause 1 sec at top.
3 sets of 12
Cable Fly: Focus everything you have here on contraction! Squeeze your pecs HARD as you bring in your hands. Slowly release and get a good stretch.
3 sets of 15
Dips - Each set, you will go to failure. You’ll do 5 sets with only :30 rest between each set.
5 sets done to Failure
GIANT 1 SET FOR SHOULDERS - 3 rounds
Below: This is a giant set which means you will complete 1 set of each exercise with minimal to no rest in-between. After you complete 1 set of each, this is considered 1 round. You will do 3 rounds. You can rest 2 mins after each round.
Barbell Press 10 reps
Lateral Raise 12 reps
Bent Over Lateral Raise 15 reps
GIANT 2 SET FOR SHOULDERS - 3 rounds
DB Press (1 DB at a time w/ palm facing ear) - 10 reps each side
Front Raise with Plate - 12 reps
Read Lateral Machine - 15 reps