AM
•10Min Treadmill
•10Min Stairs (enough to break a sweat)
Pre-activation
•Standing Rope Face Pulls 3x Max
•Standing Cable pullovers (over/underhand grips) 4x Max
•Machine Chest Flys 4x max (focus on the squeeze at the end)
Workout
•DB chest press 2x 12
•Machine Chest Press w/ machine row 3x Max
•Decline Press Machine 3x Max
•Cable Rows 3x8-12
•Cable Tricep press overhead and regular 3x Max
I consider preactivation as the most important element of training. It helps you activate the supporting muscles like scapula, your form will be better and as a reciprocal you will have more emphasis on the muscle contraction. 
Height62 ft |  | Weight195 lb |  | Body Fat10 % |  |
Waistin |  | Thighsin |  | Chestin |  |
