Buy In: High Five a trainer. Salute the Flag. Musical Medballs. Band Shoulder Complex.
Bench Press 5 sets of 5 reps (straight sets) then:
3 sets of 12 reps circuit fashion for swelling, not time.
Wide Grip Bench
Barbell Rows (Pendlay style- torso parallel to the ground).
Band Pushdowns (triceps work y'all- its important. Grab a moderately strong band and hang it from the rig. Act like you're trying to choke someone while forcing their head into the toilet. I'm wide open for kinder, gentler comparisons if you have any).