Day 6, Week 4: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work:
Flat Dumbbell Presses
6 x 3 reps
with 65-70% of normal 3-5 rep max
@ 37.5 lbs each hand
*Two quick sets of 10

Hypertrophy pressing movement:
Incline Dumbbell Presses
3 x 10 reps
@ 32.5 lbs each hand

Hypertrophy pressing movement:
Flat Dumbbell Press (hammer grip)
3 x 12 reps
@ 40 lbs each hand

Hypertrophy fly movement:
Incline Dumbbell Flyes
2 x 15 reps
@ 20 lbs each hand

Hypertrophy curling exercise:
Dumbbell Preacher Curls
3 x 10 reps
@ 25 lbs each hand

Hypertrophy curling exercise:
Zottman Curls
4 x 12 reps
@ 20 lbs each hand

Hypertrophy curling exercise:
Spider Curls (facing the opposite direction on preacher curl bench)
3 x 15 reps ....what was supposed to happen
@ 17.5 lbs each hand
What took place:
15 reps first set
14 reps failure second set
7 reps failure last set

Reverse grip tricep push down
2 sets
@ 10 lbs each arm x 14 reps failure
@ 12.5 lbs each arm x 9 reps failure

Hypertrophy extension exercise:
Seated Triceps Extension w/Dumbbell
3 x 10 reps
(@ 37.5 lbs SPLIT IT UP ONE ARM AT A TIME! Need 18.75, its the exact middle point between 17.5 and 20 ***Try 17.5 first then 20 if necessary)
^these are notes to myself on my phone, in case you're lost
What happened:
17.5 x 10 two sets
20 x 8 two sets
I won't be doing this per arm again. :/ Surprisingly I got a better workout using both arms; with my body that almost never happens.

Hypertrophy extension exercise:
Triceps Pushdowns w/V-bar
3 x 15 reps
@ 40 lbs

Hypertrophy extension exercise:
Seated Bent Over Triceps Dumbbell Kickbacks
3 x 15 reps
@ 17.5 lbs each hand

One Arm Pronated Dumbbell Triceps Extension
Two sets
@ 17.5 lbs x 10 reps failure
@ 15 lbs x 8 reps failure

Air Bike
3 x 30 reps

Toe Touches
3 x 30 reps

Cardio:
Treadmill 40 min:
10 min @ 5 mph
10 min @ 2 mph 
10 min of 30 sec sprints @ 8 mph
10 min @ 2 mph