The Pain Workout (W)

1A ALTERNATING DUMBBELL BENCH PRESS

SETS: 3 REPS: 12 EACH SIDE

Lie on a flat bench with a dumbbell in each hand. Take three seconds to press one weight up and then do the same for the other arm. Lower the first arm while keeping the other locked out. Complete the set, rest 10 seconds, and then go on to the goblet split squat.