1a) Neutral-grip Chin-Up Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Hang from a chin-up bar that has parallel handles, or use a V-grip handle from a cable station. Hang from the handles, and then pull yourself up until your chin is over the bar.
1b) Lat Pull-Down to Sternum Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Sit at a lat pull-down station and secure your knees under the pad. Grip the bar with hands outside shoulder width and pull it down to your sternum.
1c) Seated Cable Row Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Sit at a cable station with your knees slightly bent and your feet braced against the foot plate. Keep your lower back in its natural arch and grab the pulley handles with your palms facing down. Squeeze your shoulder blades together, keep your elbows in, and rotate your wrists as you row to your midsection.
2a) Bench Press Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.
2b) Incline Neutral Grip Dumbbell Bench Press Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and lie on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.
2c) Standing Cable Flye Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands together until they’re in front of your chest and then quickly (but under control) let them extend back again.
3) Plank Sets: 3 Reps: Hold for 60 Sec. Rest: 60 Sec. Get into push-up position and bend your elbows 90 degrees so your forearms rest on the floor. Keeping your body in a straight line, hold the position