Warm up - 

3 sets of 20 bench dips

Workout - 5 supersets of:

8-20 Smith bench press AHAP
8-20 triceps cable push downs AHAP
30-90 sec rest

5 supersets of:

8-20 stab flys AHAP
8-20 BB skull crushers AHAP
30-90 sec rest

Post weights used to comments.

Workout Notes:

  • 8-20 reps. WTH? Well, the thing is, YOU might get the most out of this workout by doing reps of 20. But someone else might get more out of doing heavier sets of 8. And the thing about THAT is the person who gets the most out of heavy sets of 8 today, will get more out of medium sets of 20 next time. You have to go with what your body tells you. 
  • Don't know what your body wants just yet? Cool do sets of 12. 
  • Your looking for max pump today. What's pump? It's that point during a set where your muscles burn/ache but can keep going. So you do. You want to stop because it hurts (not real pain here, just pump) but you have a few more reps in you. You get those last 3-5 reps and walk away with your muscles feeling bigger and fuller - AKA "pumped." 
  • Supersets = Two sets of exercises performed back to back followed by little or no rest.  

Musings ...

"I am committed to inspiring and being inspired by ACTION over aesthetic."

You really need to watch the last 2 minutes of this. Really you do. After you do, please share with your friends. But most especially, share it with your daughters.

This exercise experience we are all engaged in has to do with living and sharing all of the best parts of humanity with one another.  Nothing more, nothing less.