3 x 5, add 5 pounds to your last squat workout.
3×5, add 2.5 pounds to your last bench workout.
Max reps Dumbbell Push Press – 60 seconds
GHD Back Extension Isometric Hold – 60 seconds
*For GHD isometric hold, hold at the top of the back extension. Cross arms across chest or for added difficulty, place hands behind the head.