Training: Chest

5 SETS
Flat Bench with Red Bands
5 x 185lbs

UPPER CHEST
4 SUPERSETS
DB Incline Press: 12 x 65lbs
Incline Chest Fly: 20 x 35lbs

MID CHEST
4 SUPERSETS
Feet-up DB Bench Press: 12 x 65lbs
Feet-up Chest Fly: 20 x 35lbs

LOWER CHEST
4 SUPERSETS
Decline Bench Press: 15 x 135lbs
Dips: 20 reps

SQUAT
(2) 15 x 135lbs, (2) 10 x 225lbs, (2) 5 x 315lbs

Core
Decline Sit-ups: 25 reps
Ring Toes to Rings: 10 reps

Conditioning
Rower: 2500m for time

Nutrition
12pm – 6 whole eggs, 8oz ground chicken
7pm – 14oz steak, whole avocado

Personal Training Available
Follow on IG @adrian_ohare

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