#Chest & Biceps

Warm up – Good Mornings: 15 reps, GHD: 15 reps, GHD Abs: 15 reps

FLAT BENCH Conjugate | 1 rep max | Close Grip Focus
Close Grip: 1 x 105lbs, 1 x 145lbs, 1 x 195lbs, 1 x 215lbs, 1 x 225lbs, 1 x 235lbs
WIDE GRIP BENCH
6 sets: 20 x 145lbs

4 TRI-SETs
Incline Arnold Press: 12 x 45lbs, Dips: 12 reps, Incline Fly: 12 x 30lbs

BICEPS — 5 QUAD SETS
Straight Bar Curls: 28 Method x 70lbs
ISO Incline Curls: 5 twisted, 5 hammers, two times thru x 20lbs
Preacher Curls (wide and close grip): 10 x 40lbs

BOX SQUAT
10 Sets: 30 x 135lbs

Nutrition
11am – 10oz Chicken Breast, 1 cup veggies, nuts
5pm – 12oz Ground Beef, 1 cup veggies, nuts
7pm Crab Spike – 1 Scoop of Level-1

Supplements
Multi-Vitamin
Full Mega
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

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