Training: Chest

WARMUP
Rotator Cuff Warmup

UPPER BACK WARMUP
Face Pulls: 15 reps
Seated Row Pump: 15 reps
Straight Arm Pulldowns: 15 reps

5 SET SUPERSET
Flat Bench (Close Grip w/ pause): 1 x 135lbs, 1 x 185lbs, 1 x 190lbs, 1 x 195lbs, 1 x 205lbs, 1x 215lbs, 17 x 135lbs
Red Band Face Pulls: 20 reps

3 SUPERSETS
Incline DB Press: 20 x 60lbs
Flat DB Press: 20 x 60lbs

3 SUPERSETS
Incline DB Fly: 20 x 35lbs
Incline DB Hex Press: 20 x 35lbs

3 SUPERSETS
Weighted Dips: 8 reps
Push-ups: 15 reps

FRONT SQUAT
(4) 10 x 135lbs
GHDs or Back Extensions: 4×20 reps
Ab Wheels: 4×25 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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