AD – Strength Program 1 – Upper Body Chest

Tri-Set x 2
ULT
Push Up
reps 6-10 build up
weight_lbs Body weight
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6-10 build up Body Weight lbs Controlled 15 Sec (h:m:s)
2 6-10 build up Body Weight lbs Controlled 15 Sec (h:m:s)

Remember to squeeze glutes, draw in belly button to spine and squeeze shoulder blades together, push chest to floor.
Only move to your range of motion.

LLT
Cable Chest Press
reps 6-8 Each side
weight_lbs 10-15 lb each side
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6-8 Each side 10-15 Lb Each Side lbs Controlled 15 Sec (h:m:s)
2 6-8 Each side 10-15 Lb Each Side lbs Controlled 15 Sec (h:m:s)
LLT
LD – LLT _ Dumbbell Triceps Foldin
reps 6-8
weight_lbs 15lb each Side
Tempo controlled
Rest 15 Sec
Set Reps Weight Tempo Rest
1 6-8 15lb Each Side lbs Controlled 15 Sec (h:m:s)
2 6-8 15lb Each Side lbs Controlled 15 Sec (h:m:s)