03/12/14

Chest:
Warm up shoulders and rotor cuff

Bar  25 reps 2 sets
135 10 reps 2 sets
225 8   reps 1 set
315 8   reps 1 set
Working sets:
355lbs for 5 reps  4 sets
355lbs for 8 reps  1 set

Close grip bench:
225 20 reps 2 sets
315 with ram 1 set 10 reps

Dumbell press:
70lbs 10 reps 1 set
80lbs 10 reps 1 set
90lbs 10 reps 1 set
100lbs 8 reps 1 set

Tricep extensions

4 sets to 25 reps 3/4 stack

seated tri push 90 lbs 4 sets 15 reps