1a) Low Incline DB Bench Press w/(2-0-X-0) tempo - 3 x 12 @ 30-75/15-40 lbs.

1b) 1-Arm DB Row w/(2-0-X-0) tempo - 3 x 12/arm

. . . REST 2 MINUTES BETWEEN SETS. . .

• Notes - For the Low Incline DB Bench Press, set the bench height at a 30 degree angle so that it is just a little higher than a regular flat bench. Use slightly less weight for these than you would a normal flat DB Bench Press. The two seconds down tempo is crucial for both of these movements today. Do not compromise the tempo for the sake of adding more weight. The purpose of these tempo lifts is to strengthen and develop the small stabilizer muscles that are critical for overall health and performance.

• Perform set of 12 Low Incline DB Bench Press and immediately perform the 12 one-arm DB Rows on each arm. After completing the rows, you have 2 minutes to rest. Repeat that sequence two more times after the first round.