1. Bench
2.SS* Decline Cable chest fly (pinkys together) / Reverse Cable Rear Delt Fly / Push-up
NOTE: Position the pulleys about shoulder height. You will go from a a chest fly fro 10 -12 reps and then go right into presses till failure. Keep elbows slightly bent and rotate wrists so that pinkys are together at peak contraction for flys. I leave the handles on, but I do not use the handle for the reverse flys. I then flip around and do cable flys stopping out in front of chest.
3. SS* Single DB High Incline Bench / Alternating DB Reverse Incline Front Raise & Lateral Raise
NOTE: High Incline is just the degree of the bench, which will be higher than normal. You are using a single Dumbbell. Kinda like a squeeze press, but only using one dumbbell with both hands on it.
You are facing the bench for the the reverse incline front raise and lateral - chest support. alternating back and forth between front and lateral.
4. SS* DB Bench Press (slight Incline) / Low Incline Around the Worlds
NOTE: Using an adjustable bench, just put the back rest just one notch so its just not completely flat. If you do not have a an adjustable bench, then just do flat bench and you and put a plate under the one end to give it a slight incline.
5. SS* Cross Body Low to High Fly (no handles) / Cable Rope Front Raise
NOTE: For the cross body, go as heavy as you can crossing hand s over top of each other. Switch which hand is on top every rep. If you start to fatigue then just keep repping out stopping at midline.
