Training: Chest

Warmup: 10 Stationary Bike
Walking Lunges: 5 Minutes
Back Extensions: 2 sets of 25 reps
Straight Leg Toes to Bar:
2 sets of 15 reps

WARMUP
Rotator Cuffs: 50 reps
UPPER BODY/LOWER BENCH MOBILITY
Face Pulls: 100 reps
Isometric Holds: 3 sets of 30 seconds

Close Grip 5 Sets
1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs

5 Pump Sets
Incline Presses: 1/4 rep, 1 Full
15 x 40lbs + red bands

3 TRI-SETS
Incline Hex Press: 15 x 35lbs + red bands
Incline Flys: 15 x 35lbs, + red bands

4 Sets
25 Dips

Chest Press: 100 x 50lbs

LOW BACK & CORE GPP 4 SETS
Ab Wheels: 25 Reps
Cable Crunches: 15 x 125lbs
Weighted Crunch: 25 x 100lbs
5 Sets of Vacuum’s

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