220 NEWELL ST, 41 MESEROLE ST, 667 GRAND ST – Buns and Guns


Single Arm Dumbell Press (3×5/Arm – Go Heavy)


Single Arm Bench Press (4×8/Arm – Try to use same weight as above)

With KB or DB, Single Arm Press

Shoulder Complex (1 Min per movement, 1 Min Rest, 5 Rounds)

A.) Dip – Can be on boxes or bench

B.) Close Grip/Diamond Pushup

C.) Banded Tricep Extension/Tricep Pulldown

Plate Pinch Horizontal Press (3×10)

Hold two plates of equal size between hands, clasped in front prayer position. Extend elbows horizontally. Squeeze middle of chest hard at end range. Return and repeat.

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