1)Barbell close grip half and quarter presses- 1 set of 5 reps each
rest 60 seconds and repeat 5 more times
** Lie on a flat bench with a spotter right behind you. Take the weight off the rack and let the bar go half way to the bottom, stop and go all the way up. This equals one rep, do this for 5 reps. As soon as you do 5 reps, let the weight go just a quarter of the way down from the top and back up again. Do 5 reps.
2)Seated overhead rope extensions- 1 set of 6 reps
rest 60-90 seconds and repeat 3-4 more times
**Place an upright bench with a back facing away from a cable pulley machine. Put the rope attachment at the bottom of the machine. Count for 6 seconds on the way up with the rope, pause for 2 seconds at the top while extending the rope fully. Finish by lowering the rope for 6 seconds.