12/8/14 Strength

Find a 1 Rep MAx bench Press

   Then do 3 drop sets of 5 at a weight that is manageable for five

Push Press 

5 Sets of 3 work to a challenging set. Pause for 3 seconds at the top of every rep

Accessory:

Dumbell Row 4 sets of 8

Tates press 3 sets of 10