Db bench (palms in thick db)
Db flyes ss band chest press-
55x11 ss purple x 10
55x12 ss purple x 11
Alt db curls ss rev bb curls-
Band curls- (50 rep set)
purple x 25/15/10
Punching bag 80 punches total
*Each muscle will start 3-4 sets x 4-6 reps, then 3x8-10, then a 2-3 x superset, then a high rep finisher. Smaller muscles are 3-4 heavy, then 2-3 superset, then high rep finisher. My supersets are No Mercy supersets because at some point I yell No Mercy on my muscle fibers.
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.