Bench Press: the 5 times 5 reps!
- 5 sets of 5 reps at 60-70% of your max, 1"30 rest between
- Finisher: as many reps as possible at 50% of your max
- Touch toes stretch + body extension: 10 reps
- Legs extension machine: 20 reps + 10 sec hold on the last rep (medium weight)
- Goblet squats with a 25 lbs plate or dumbbell: 20 reps
(Keep the plate or dumbbell 1 foot away from your chest so you'll activate your biceps and shoulders during the squat)
- Burpees: 20 reps (fast)