Mass Made Simple Day 1
Warm Up:
Dynamic stretch
then:
KB play @ double 45's (cleans and front squats)
Workout:
Bench Press: work up to a heavy 5 (185#)
Batwing rows: 3 x 10 sec holds @ 45's
1h Press: 3 x 5/5 @ 45
BB Complex: 3 x 3 of each @ 95
Back Squat: 1 x 30 @ 95
then: Cool down
Arm work with bands
Sprints: 5-1 down and back ladder (1 min rest between rungs)