Chest..

Incline dumbbells..
(warmup)...12x30,10x30,6x45,3x60
Sets....8x70,6x80,5x80,5x80

Decline barbell...
(warmup)...4x185
Sets...6x230,4x230,2x250

Flat dumbbell benches...
(warmup)...4x70
Sets....7x85,4x100,4x100

Flat flies..
(warmup)...10x25
Set...10x45

Triceps...

Power rack extensions...
(warmup)...12x45,10x45,6x65
Sets...7x85,7x85,5x85

Upper cable straight bar pressdowns
Sets....7x140,7x140,5x160

Decline close grips...
Set....5x190

Dips with weight...
Sets....3xBW+85,4xBW+85,4xBW+85

Reverse grip pressdowns...
Sets...8x110,7x110

---

Comments