In Gym https://youtu.be/qWJr03sF1-A 

At Home: https://youtu.be/iLIFGzTvCR0 

Strength:

Every 2:30 x 5 sets (12:30)

5 Tempo Bench Press (21X1)

immediately into

10-15 Close Grip Pushups

*Scale pushups to a box or band assisted to get at least 10 reps each set*

Build:

3 sets: (10 mins)

10 DB Skull Crushers

8-10 Ring Bicep Curls

rest :90 b/w sets

3 Sets (10 Mins)

20 Band Pull Aparts

20 Band Bent Over Rows

rest :60 b/w sets