Training: Chest

4 SETS
Flat Bench with Red Bands
2 x 225lbs (with pause)

UPPER CHEST
4 TRI-SETS
Incline Bench Press: 20 x 90lbs
Incline Chest Fly: 10 x 50lbs
Incline Hex Press: 20 x 90lbs

MID CHEST
4 TRI-SETS
Feet-up DB Bench Press: 20 x 90lbs
Feet-up Chest Fly: 20 x 50lbs
Smith Machine VBar Hex Press: 15 x 75lbs

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

3 SETS
GHD Back Extensions: 15 reps
GHD: 15 reps
GHD Sit-ups: 15 reps
Cable Crunch: 20 x 130lbs

Conditioning
10 Minute Stadiums

Nutrition
11am – 10oz Ground Beef, 8oz veggies, fats
5pm – 12oz Steak, 8oz veggies, fats
7pm – Ice Cream

Personal Training Available
Follow on IG @adrian_ohare

 

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