Gladiator Upper Body Program Day 2
 
 Pull-ups 3x 8 reps (use weight if you can)
 Push-ups 3x 20reps
 Dips on bench 3x 25reps
 
 Incline Bench Press 4x 5reps (make sure that the weight is high so that the five repetitions is hard, on your final set you should barely, if at all, be able to lift the fifth repetition.)
 
 Standing Press 4x 5reps (make sure that the weight is high so that the five repetitions is hard, on your final set you should barely, if at all, be able to lift the fifth repetition.)
 
Bicep Curls w/hold 3x 8reps each set with 10second hold. 
 
Nose Breakers 3x 8reps (make sure that the weight is high so that the eight repetitions is hard, on your final set you should barely, if at all, be able to lift the eighth repetition.)
 
 Wrist Curls with Bench bar, 4x 20reps, 2x with palms facing you, 2x with back of hand facing you
 
 Seated Row 3x 8reps