FATPOCALYPSE

Done in one continuous NON-STOP set. Stay at the same weight on the trap bar deadlifts.

For weight selection on the trap bar deadlifts, use about 60-70% of your 1 RM. For presses, on the first part, use a weight you could get 6-8 reps (you'll do 5), then a weight you could get 15 reps for (you'll do 10), then a weight you could get 50 or more reps for (you'll do 20).

Exercise #1 - Heavy Flat Dumbbell Bench Press x 5 reps
Exercise #2 - Trap Bar Deadlifts x 20 reps
Exercise #3 - Moderate Flat Dumbbell Bench Press x 10 reps
Exercise #4 - Trap Bar Deadlifts - same weight x 10 reps
Exercise #5 - Light Flat Dumbbell Bench Press x 20 reps
Exercise #6 - Trap Bar Deadlifts - same weight x 5 reps

Rest 5 minutes and do two more rounds (5 min rest after the next round)...3 total rounds and you're done.

Don't push to total failure. Keep a rep or two in the tank.