Tuesday 3/21/17 – Chest and Triceps

  • Bench Press – Warm-Up + 4 sets – 10, 12, 10, 8, 6 reps
  • Close Grip Tricep Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Decline Press – 4 sets – 12, 10, 8, 6 reps
  • Bench Dips – 4 sets to failure – add weight to keep reps under 20
  • Incline Press – 4 sets – 12, 10, 8, 6 reps
  • Rope Tricep Pulldowns – 4 sets + drop set – 12, 10, 8, 6 reps, failure
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure between sets of flys
  • Barbell Skull Crushers – 4 sets – 12, 10, 8, 6 reps
  • Flat DB Bench – 4 sets – 12, 10 reps, failure, failure
  • Standing Overhead Triceps Press – 4 sets – 12, 10, 8, 6 reps
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