Wednesday 4/5/17 – Chest and Triceps

  • Bench Press – Warm Up + 4 sets – 10, 12, 10, 8, 6 reps
  • Dips – 5 sets to failure – add weight if possible
  • Incline Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Behind the Head Tricep Rope Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Chest Fly Machine (Heavy) – 4 sets – 12, 10, 8, 6 reps
  • Supinated Wide Grip Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Heavy DB Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Overhead Tricep Press – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Close Grip Incline DB Press – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure
  • Close Grip Pulldowns (Heavy) – 4 sets – 12, 10 reps, failure, failure
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