Working through a metabolite training phase and trying some new things.

Chest

A1: Incline Smith Press Omni Rep/Grip 4

Sets: 4

Reps: 12 10 8 AMRAP

Rest: 90-120 seconds

Perform 12 reps with a bi-cromial grip ( just outside shoulders) and only go down 3/4 of the way. Really focus on the top shortened potion of the rep. Then grip the bar as wide as you can and do 12 reps using a full range of motion. Do this for 3 sets of 12 10 8 and increase the weight each set. On your fourth and final set use the same weight you did for your third, go as wide as possible and do as many reps as you can ( AMRAP)

B1: Incline DB Omni Press

Sets: 3

Reps: 30 ( 10 on each height) 

Rest: 90-120 seconds

Start with incline at 40 degrees do 10 reps, drop the bench to 20 degrees do 10 reps, drop the bench to flat do 10 reps.

C1: Machine Chest Fly

Sets: 3

Reps: 15 

Rest: 10

Do 3 reps where you stay in the top 1/2 of the rep focusing on the contraction, then do 2 reps with a full range of motion allowing for a 1 second stretch. Do a total of 15 reps in this rotation.

C2: Wide Grip Push ups

Sets: 3

Reps: Max effort

Rest: 90-120 seconds

Do wide grip push ups to failure. If you cannot do more then 10 or 12 use a bench or smith machine so the movement becomes mechanically easier. This is all about blood flow and achieving a crazy pump.

Shoulders

4 rounds 120 second rest.  Each set is to mechanical failure.

A1: Prone Grip  Side Delt Cable Raise 2 Second Hold X 12-15

A2: Side DB Raise X 10-12

A3: DB Poliquin 3 Way Raise X 8-10

A4: Seated Strict DB Press X 20

Triceps

A1: EZ Bar Triceps Push Down

Sets: As many as it takes

Reps: 50

Rest: 10 seconds

Find a weight where you fail at 20-25 reps, rest 10 seconds go to failure again, rest 10 seconds. Repeat this until you reach 50 reps.