Monday Monday
Oh just another day. Only 13 left till comp time. Gettin excited… Anyway, hit a little chest and a little biceps with some cardio and abs at the end.
Warm Ups
Dumbbell Incline Press
30×30;55×20;75×12
Bench
135×10;185×5;205×5
Working Sets
Bench
255×12
315×6
275×8
225×12
Low Level Decline Bench (dumbbells)
100×8
85×12
85×10
Low Level Incline (dumbbells)
75×10
65×10
55×15
Dumbbell Curl Rack Run
25 up to 45 and back down 2 to 10 reps pers set.
Rope Hammer Curl
120×15
150×12
Neutral Grip Negative Chin
1 rep for 1:05 min
Reverse Barbell Curl (super concentration)
50×12
50×15
Cable Crossover
2 @ 80×15
last one super set with Machine Chest Press 100×35
Cardio: 15 minutes on the treadmill; 3 ab exercises 2 sets each; 5 minutes on the stair stepper followed by a 2 minute wall squat.
Later: HIIT
