Training: Chest

5 SETS
Flat Bench with Red Bands
3 x 225lbs

UPPER CHEST
5 SUPERSETS
Incline Bench Press: 15 x 135lbs + red bands
Incline Chest Fly: 20 x 35lbs

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

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

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

Conditioning
4 Rounds of Stadiums

Nutrition
11am – 14oz Ground Turkey, ¼ butter
5pm – 14oz Chicken Breast, 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

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