Chest Back
super rest pause
 dumbbell bench -- 10x40  3 sets--  10x45  3 sets --- 10x50   3 sets
 dumbbell row -- 10x40   3 sets--  10x45   3 sets --- 10x50   3 sets

Each weight is dumbbell so it is per arm. Preform  of 10 bench press and then 10 rows

Then stretch chest and back....repeat with next weight. Pause after each superset only to stretch

Increase weight and repeat

This should be done with about 50% of what you can do ten clean reps. It totals 90 reps on each movement so it is difficult.

 Incline Sit ups on bench 3 sets of 20
hypers  3 sets of 20
side hypers 3 sets of 20
body  weight

treadmill max iincline 45 minutes 560 calories

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