Wednesday 6/21/17 – Chest and Triceps

  • Bench Press – Warm up + 5 sets – 10, 5, 5, 5, 5, 5 reps
  • Dips – sets as needed -50 reps
  • Landmine Chest Press – 4 sets + drop set – 12, 10, 8, 6, failure
  • Standing Overhead Tricep DB Press – 12, 10, 8, 6 reps
  • (Super Set) Chest Fly Machine – 4 sets – 12, 10, 8, 6 reps
  • (Super Set) Push-ups – 4 sets to failure
  • Tricep Cable Pushdown (Heavy) – 4 sets – 12, 10, 8, 6 reps pause at the bottom
  • Cross Body Chest Press – 4 sets to failure
  • Standing Cross Body Tricep Extensions – 4 sets of 12 reps
  • Plank Set – 5 min – 1 min plank, 1 min rest, repeat
  • Flutter Kicks – 4 sets of 45 seconds
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