STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 8/10 effort (could do 1 more reps at this weight) or 80% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!)
CONDITIONING
Body Building Circuit (Weight)
4 Rounds
8/8 DB Bicep Curls
8/8 DB Bent Over Rows
Rest 2 Minutes
4 Rounds
12/12 DB Side Bends
16 Plate Crunches
*you choose your weights
GOALS + GUIDANCE: Complete four rounds of each couplet for QUALITY not speed. Feel free to increase your dumbbell and/or plate weight(s), every round to give yourself a challenge! Do all reps on one side before switching to the other. Record your weights.