– Shred –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Superset: Decline Cable Chest Press Decline Cable Chest Flyes | 3 | 15 each | 60 seconds |
| Pause Rep Barbell Chest Press | 3 | 12,8,8 | 90 seconds |
| Barbell Chest Press | 1 | 16-20 | |
| Incline DB Chest Press w/ 4 seconds negative | 3 | 12-16 | 60 seconds |
| Superset: DB Squeeze Press on Flat Bench Neutral Grip DB Chest Press on Flat Bench Push-Ups on Floor | 3 | 12 each, pushups til failure | 60-90 seconds |
– Bulk –
| Workout (Click Workout Title for Demonstration) | Sets | Reps | Rest Between Sets |
| Superset: Decline Cable Chest Press Decline Cable Chest Flyes | 3 | 12 each | 90 seconds |
| Pause Rep Barbell Chest Press | 3 | 8,4,2 | 120 seconds |
| Barbell Chest Press | 1 | 12-16 | |
| Incline DB Chest Press w/ 4 seconds negative | 3 | 8-10 | 90-120 seconds |
| Superset: DB Squeeze Press on Flat Bench Neutral Grip DB Chest Press on Flat Bench Push-Ups on Floor | 3 | 10 each, pushups til failure | 90-120 seconds |
– Shred Cardio –
| Time | Exertion | Exertion Reference |
| 40 min | Medium-High | Video Link |
