Quick & Heavy Upper Body Day
Incline Chest Press: 4 sets of 12 reps
For best results: your weight should be heavy enough that the last 2 reps of sets 3-4 are hard!
Increase your burn: Throw in 10 pushups between each set.
Alternating Bent Rows: 4 sets of 12 reps
For best results: engage your abs, keep your movement slow & focus on squeezing your shoulder blade toward your spine.
Increase your burn: Throw in 20 supine leg raises (laying on the bench you're using) in between sets. The more exhausted your abs are the more your back will have to do the work!