Day 1 Workout:

Warmup as needed…

3x

A1 Wide Grip Lat Pull Downs drop set
heavy 6 reps
10s rest
drop weight slightly 12 reps

A2 Cable Flies Drop Set
heavy 6 reps
10s rest
drop weight slightly 12 reps
60s rest

3x

B1 Chin-ups
10s rest

B2 Incline DB bench press
heavy 6 reps
10s rest
drop weight slightly 12 reps
60s rest

3x

C1 Flat Bench drop set
heavy 6 reps
10s rest
drop weight slightly 12 reps
60s rest

3x10ea dont put weight down

D1 DB series
Bicep curls
Split squats
Hammer curls

3x

E1 Abs
Stability ball plank in outs x15
Push up position mountain climbers x15ea