Technique training with moderate weight.

Floor press 205x3x3 - 145x2x15

 

  1. Push UPS 5x20
  2. Cable lateral raises 4x15
  3. Rope cable extensions 12 reps hold 12 sec. 12 reps 3 sets
  4. DB  hammer curls 4x20
  5. Pec deck 4x15
  6. Pull UPS 4x6

Abs heavy oblique training 4x10

Elliptical 20 min