Mass Gain : SE

Standard w/u

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2x 30/30 Push Press @2x10-20# DB “Rest” in OH Position 

2sets, 2min between

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3x10 FDBR @2x15-25#

3x10 LDBR @2x15-25#

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Seated DB Military Press: 

1x10 @ 2 x 40# 

1x10 @ 2 x 50# 

3x10 @ 2 x 60#

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Dumbbell Fly/Press Combo: 

Complete 3 Fly + 5x Press for three rounds (i.e. 9x total fly and 15x total press per set), Three Sets @ 2 x 35-45# DB

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10x 30/30 bikeERG