Bench Press Hell
This is one of my favorite workouts of all time for absolutely wrecking the chest and shoulders
The format is simple.
Use a 95lbs barbell.
Get under the bench and do 10 reps of bench press. Hold the weight fully extended for 20 full seconds. Then do 9 reps of bench press and hold the weight fully extended for 20 seconds. Complete this pattern all the way down to 1 rep of bench press and a final 20 second hold.
The entire exercise should take you between four to five minutes.