Training: Chest

4 SETS
Ab Wheel: 30 reps

FLOOR PRESS
3 x 135lbs, 3 x 185lbs, (2) 3 x 225lbs

6 SETS
Wide Bench: 4 x 225lbs

4 SUPERSETS
Machine Chest Flys: 15 x 175lbs
Dips: 25 reps

4 QUADSETS
Dumbbell Pullovers: 15 x 75lbs
Bench Dips: 20 reps
Incline Chest Flys: 15 x 40lbs
Incline Hex Press: 15 x 40lbs

4 SUPERSETS
Decline Single Arm Press: 10 x 70lbs + red bands
Decline Chest Press: 10 x 140lbs + red bands

FRONT SQUAT
10 x 135lbs, 1 x 185lbs, 1 x 225, 1 x 275lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

Conditioning
3 Rounds of Stadiums

Nutrition
12oz Ground Beef, 10oz Broccoli, ½ cup Nuts
12oz Chicken Breast, 10oz Spinach, ½ cup Nuts

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