Its time to PUMP YOU UP!!

athlete

benchpress 5 sets of 10 with 60 seconds rest in between sets.

incline bench 5 sets of 10 with 60 seconds rest.

pushpress 5 sets of 10 with 60 seconds rest.

dips 5 sets of 10 with 60 seconds rest.

beginner

same workout just with 3 sets instead of 5.