Friday 3/10/17 – Chest and Triceps

  • Bench Press (Heavy) – Warm Up + 6 sets – 10, 12, 10, 8, 6 reps, failure, failure
  • Close Grip Tricep Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Decline Bench – 4 sets – 12, 10, 8, 6 reps
  • Rope Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Super Set
    • Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
    • Push-Ups – 4 sets – 12, 12, 12, 12 reps
  • Dips- 4 sets to failure – add weight to keep reps under 20
  • Incline DB Press – 4 sets – 12, 10, 8, 6 reps
  • Standing Overhead Tricep Press – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Cross Body Chest Press – 4 sets – 12, 12, 12, 12 reps
  • Supinated Preacher Grip Tricep Pulldowns – 4 sets – 12, 10, 8, 6 reps
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