Day 1: Upper Body Power Session

The workout

1. 1
   

   Bench Press

   Chest

   Sets4 Reps5,5,5,5 Rest60-120 sec
2. 2
   

   Incline Barbell Bench Press

   Chest

   Sets3 Reps8, 8, 8 Rest60-120 sec
3. 3
   

   Barbell Bent Over Row

   Back / Wing · Erector Spinae · Full Body

   Sets4 Reps5,5,5,5 Rest60-120 sec
4. 4
   

   Lat Pulldown

   Back / Wing

   Sets3 Reps8, 8, 8 Rest60-120 sec
6. 5
   

   Seated Barbell Shoulder Press

   Shoulders

   Sets4 Reps5,5,5,5 Rest60-120 sec
7. 6
   

   Barbell Curl

   Biceps

   Sets3 Reps10,10,10 Rest60 sec
8. 7
   

   Lying Barbell Triceps Extension

   Triceps

   Sets3 Reps10,10,10 Rest60 sec