Pec Pump by Pushing out Push ups

D.E. Bench: 12x3x50%

DB Row: 6x8

Fly: 3x15

Shoulder Crank: 4x15

C/S Rear Delt Raise: 4x20

I finally stuck a plate on my bench.

Incline Bench/Flat Bench super set for 8 sets of 8 reps as fast as I could get it done.

Cable Fly: 8x8x40

Push up Pyramid with two other training partners.

The key is NOT to move your hands once you begin.

I would do 1 push up.  The next guy would do 1, then the third guy would do one.  Immediately I would do 2 push ups.  The next would do 2 and then the third would do  2.  I then did 3 and so on.

Once we reached 10 push ups, we started back DOWN to ONE.

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1,=110 push ups in about 4 minutes.

Kettle Bell 3 bounce shrugs: 4x12x56

Shoulder Crank: 4x6x15

Face Pulls: 4x12x70