- Start by lying down with the barbell directly above you
- Bring your elbows in slightly 
- Lower down until the bar touches your chest 
- Press up engaging your chest

Increase weight each set

Barbell bench press

- Place your feet on an elevated surface 
- Bend at the elbows to come down 
- Engage your chest as you come up

Decline push up

Rope Curls

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

pressdowns

Assualt bike

Manmakers

Bike, Manmakers

to failure  2 rounds

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Upper body athlete