AMAZON STRONG AS STEEL

Dumbbell Thrusters
4 sets x 12 reps (2-0-1-0)
- rest 45 seconds
- 2 second lower - 0 - 1 second lift - 0
- recommended total weight: women 30lbs+; men 50lbs+

BORN AGAIN BENCH PRESS

A. Bench Press: 4 sets x 6 reps
- warm up to working sets - rest 60 seconds

B. Bench Press With Slingshot: 3 sets x 3 reps
- add 10% more weight - rest 60 seconds