Wednesday 6/7/17 – Chest and Triceps

  • Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Seated Overhead Tricep Extensions – 4 sets – 12, 10, 8, 6 reps
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Close Grip Cable Pulldowns – 4 sets – 12, 10, 8, 6 reps
  • Incline Bench Press – 4 sets – 12, 10, 8, 6 reps
  • Single Arm Reverse Grip Pulldowns – 12, 10, 8, 6 reps each arm 
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure
  • Single Arm Overhead Cross Body Extensions – 4 sets – 12, 10, 8, 6 reps each arm
  • Weighted Ball Sit-ups – 4 sets of 25
  • Plank Set – 5 minutes – 1 min plank, 1 min rest, repeat
  • Leg Raises – 4 sets of 20
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