Full upper-body workout hitting chest, shoulders, back, and arms. Bench press is the main lift, followed by accessory work like reverse flies, rows, and Cuban presses. Every set after warm-up goes to muscular failure, which the trainer says is the key stimulus for growth.
This is my full upper body day of chest, shoulders, back, and arms. If you don't know what to do, you can literally just copy me, starting with a minute on the SkiErg just to warm up the upper body, and then into the actual movement prep to prepare myself for the workout, starting with 10 reps on each of these movements for the shoulders. Then after I'm warmed up fully, I went right into my bench. I did 2 warm-up sets and then 2 to failure. If you want to get better results, without a doubt the most important thing is training to failure. You have to give your body the proper stimulus so that it can adapt and actually make the change that it needs. So on those reverse flies, this row, this Cuban rest. Every single thing that I'm doing is taken to failure once I'm fully warmed up. I did one last superset of dips and pull-ups, 2 sets to failure. If all you did was got the intensity right, you would get all the results that you want.
