Bench press speed day.
Building power at submaximal weight.Increased power means increase ability to apply force which generates an increase in work capacity in a smaller time therefor losing excess body weight faster.
16 sets of 3 reps at 50% of 1RM @ high speed - as fast as possible whilst maintaining control of load.
2x 20 push ups @ high speed
2x 20 dips @ high speed
2 x 20 upright barbell rows wide grip @ 50 % 1RM
2 x 10 Wide fat bar chin ups @ max speed with 2 sec break in-between each rep and no eccentric contraction
Stretch out body and rest up