Warm up:
1. Shoulder dislocations
2. Inchworm push ups (light intensity)

3-4 sets depending on weekly volume
Stop reps 2-3 shorts of failure in perfect form (75% intensity)

Workout exercises:
1. 2:20 Superset Chest press + chest fly
2. 4:30 High pulls
3. 6:00 Superset lat pull down wide + narrow pull down
4. 8:30 Superset Face pulls + tricep push down with rope attachment
5. 10:25 Bicep TEMPO hammer curl (5 second release)