-Weight Training...
Chest, Shoulders, Abs & Grip
3 sets of about 10 reps for:
chest-db incline bench press
chest-db flyes
chest-db bench press
shoulders-db upright rows
shoulders-db incline bent over lateral raise
shoulders-db shoulder press
traps-db shrugs
abs-kb side bends
abs-various crunches
grip-various grippers