Old Navy’s Quest

Weight: 166.8 pounds

This is the first day of Week II, Phase II of Sean’s Mass Maker workout. In Phase II, we add a set to every exercise and combine dips with each chest exercise. Exhilarating.

Incline Bench Press - 4 Sets
1 x 4 - 155 pounds
1 x 4 - 175 pounds
1 x 4 - 185 pounds
1 x 4 - 190 pounds
4 x 10 - Dips

Wide Grip Bench Press - 3 Sets
1 x 6 - 175 pounds
1 x 6 - 185 pounds
1 x 6 - 200 pounds - Rock and Roll!
3 x 10 - Dips

Cable Flies - 3 Sets
1 x 8 - 20 pounds
1 x 8 - 25 pounds
1 x 8 - 30 pounds
3 x 10 - Dips

Loaded Chest Stretch with Dumb Bells at the bottom of Fly position.
2 x 35 pound dumb bells

Seated Dumb Bell Press - 4 Sets
1 x 4 - 50 pound dumb bells
1 x 4 - 55 pound dumb bells
2 x 4 - 60 pound dumb bells - Yes

Seated Lateral Raises - 4 Sets
1 x 8 - 20 pound dumb bells
2 x 8 - 25 pound dumb bells
1 x 8 - 30 pound dumb bells

Decline Skull Crushers - 3 Sets
1 x 8 - 70 pound fixed bar bell
2 x 8 - 80 pound fixed bar bell

Slant Board Crunches
1 x 25

Slant Board Sit Ups - Holding a 10 pound plate
1 x 25

Slant Board Leg Lifts
1 x 25

Unassisted Sit Ups
1 x 25