Shooter’s Training

Day #1
Close Grip Bench - Triples
Shirted Bench with Boards - Triple
Inclines - 4 sets of 1-5 reps
Pulldowns - 8 sets of 3-5 Reps

Day#2
Box Squats -
Rack Pulls -

or
Deadlifts

Day #3
Speed Bench - 8 sets of 2-3
One Arm or Barbell Press - 3-5 sets
BB Row - 3-5 Sets
Tricep XT - 4 sets of 4
Curls - 4 sets of 4

Bench Specialization and fits well into my Work Schedule.