08-19-2013
Chest / Triceps
Inclined DB press (5-7 sec negatives - 3/4 lockout - constant tension):
50x15
80x10
90x8
110x4
One arm DB flat DB press:
90x10ea
100x8ea
100x6ea
SUPERSET 1:
Crusafix flys:
30x15
35x12
42.5x8
42.5x6
Raise up cable flys: (Alternating)
20x12
20x12
25x10
25x8
SUPERSET 2:
Dips:
BWx20
45x10
70x5
70x5
Peck deck:
190x12
190x12
205x10
205x10
SUPERSET 3:
Bosu ball pushups (with plate on back):
45x12
45x12
45x12
Overhead triceps extensions:
100x12
110x8
110x8
Smith machine Incline negatives (3-5sec negs - 3/4 lockout)
205x7
255x5
305x3
Chest / Triceps
Inclined DB press (5-7 sec negatives - 3/4 lockout - constant tension):
50x15
80x10
90x8
110x4
One arm DB flat DB press:
90x10ea
100x8ea
100x6ea
SUPERSET 1:
Crusafix flys:
30x15
35x12
42.5x8
42.5x6
Raise up cable flys: (Alternating)
20x12
20x12
25x10
25x8
SUPERSET 2:
Dips:
BWx20
45x10
70x5
70x5
Peck deck:
190x12
190x12
205x10
205x10
SUPERSET 3:
Bosu ball pushups (with plate on back):
45x12
45x12
45x12
Overhead triceps extensions:
100x12
110x8
110x8
Smith machine Incline negatives (3-5sec negs - 3/4 lockout)
205x7
255x5
305x3