IRON PECS MARK 1

Cable Chest Flyes On Stability Ball
4  sets x 8 reps (2-0-1-1)  rest 45 seconds
- (2 sec lower - 0 - 1 sec lift/flye - 1 sec squeeze at top)
- sit on ball - grab handles then roll out and flye

THE DARTH LIFT FORCE

Barbell Deadlifts With Bands
5, 5, 5, 3, 3, 3, 1, 1, 1 reps - rest 60-90 seconds
- resistance bands overload muscles at the top of lift for future training