Training: Chest

A.M ABZ
100 Ab Wheels – 4×25 reps, 4×10 Heavy Cable Crunches

WARMUP —
10 Minute Stationary Bike, Back Extensions: 50 reps, 4 x 25 weighted crunches

Activation
Rotator Cuffs: 50 x 10lbs
Dumbbell Shrugs: 50 x 10lbs
Cable Pullovers: 50 x 10lbs

3 SUPERSETS
Flat Dumbbell Bench: 20 x 45lbs
Face Pulls: 20 reps

5 SUPERSETS
Flat Bench (Medium Grip): 5 x 185lbs
Face Pulls: 20 reps

3 SETS
Incline Dumbbell Press with bands: 15x 45lbs

3 SUPERSETS
Incline Dumbbell Chest Flys with bands: 15 x 35lbs
Incline Dumbbell Hex Press with bands: 15 x 35lbs

3 SETS
Low Cable Fly Alternating: 15 x 40lbs

BACK SQUAT
3 x 135lbs, 3 x 185lbs, 3 x 225lbs, 3 x 275lbs

P.M ABZ
Weighted Crunches: 4 sets 50 reps, Straight Leg Lifts: 4 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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