1. Push Press
Warm Up
5 x 40%
5 x 50%
3 x 50%
Work Sets
5 x 55%
5 x 65%
AMAP x 75%
Use AMAP #s to calculate new 1RM
2. Dumbbell Lateral Raises
10-10-10 Side
10-10-10 Front
3. Push Ups
5-5-5-5-5
4. Hanging Knee Raises*
10-10-10-10-10
Living The Dream