GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)

BENCH KAMEHAMEHA BRAH

Barbell Bench Press (GVT)
10 sets x 10 reps rest 30 seconds
- approx 75% of 1 rep max - same weight for all sets
- if all 10 x 10 are completed, increase 5lbs next time