Training: Chest

Rotator Cuffs Warmup

Upper Back Warmup
Face Pulls: 15 x 80lbs
Seated Row Pumps: 15 x 80lbs
Straight Arm Pulldowns: 15 x 80lbs

SUPERSET
Flat Bench (Close to Medium Grip): 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs
*3 step pause. Break elbows, halfway down, on chest
Arrows: 20 x 15lbs

4 Sets
Wide Grip Bench: 20 x 135lbs

3 TRI-SET
Incline Dumbbell Press: 20 x 50lbs
Flat Dumbbell Press: 20 x 50lbs
Floor Dumbbell Press: 20 x 50lbs

3 SETS
Dips: Till Failure
Machine Chest Flys: 15 x 75lbs

3 SETS
Incline Chest Flys: 15 x 35lbs
Incline Hex Press: 15 x 35lbs

4 SUPERSETS
Back Extensions:
4 sets of 15 reps (toes straight to toes out)

Core (4) Sets
Weighted Crunches: 25 x 100lbs
Decline Sit Ups: 15 reps
Cable Crunch: 20 x 150lbs

FRONT SQUAT
*1 count pause single
10 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 225lbs, 1 x 275lbs missed, 1 x 245lbs

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