Chest and Back (hypertrophy)

Active stretches: pec wall, lat ball, and toe touches
Warm-up:

• (total body) 25 squat to presses (thrusters) 24k kettlebell
• (chest) 25 push-ups
• (back) 25 pull downs (50% of max)

Abdominals:

• hanging crunches x 10 reps
• Rest 60 seconds
• complete 3 sets
• hammer swings (10lb hammer) x 20 each side
• Rest 60 seconds
• complete 3 sets

Chest:

• barbell bench press (80% of max) x 10 reps
• Rest 60 seconds
• complete 3-4 sets
• kettlebell incline bench (80%) x 10
• Rest 60 seconds
• complete 3-4 sets

Back:

• pull-ups or body rows (most difficult version you can complete reps) x 10 reps
• Rest 60 seconds
• complete 3-4 sets
• kettlebell rows (80%) x 10
• Rest 60 seconds
• complete 3-4 sets

Static stretches.
Have a protein shake.
GROW!!!!!!!!!!!!!