Bench (Shoulder Savor Pad)

5 minute warm up

Working sets: 195lbs 3 x 3

Drop set (close grip): 145lbs 2 x 6

Floor presses with 3 sec eccentric 3 x 20

Cable Chest flies 3 x 20

Banded rows x iso holds 3 x 15/15 seconds (video is for demonstration)

Lateral raises x front raises (5lbs) 3 x 20

Bicep curls 15lbs 3 x 10 (contract for 1 sec)

 

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