30 Set Chest/Tricep Day
Warm-Up: Row 5:00 min, 30 pushups
Barbell Bench Press: 225 X 8, 275 X 2, 225 X 9, 225 X 5, [225 X 6 + 1 neg. + 135 X 3]
Dumbbell Decline Press (with 1 slow/isometric negative ending each set): 100lbs X 3, 85 X 5, 75 X 7, 70 X 8, 70 X 6-7
Incline Dumbbell Flies: 40 X 7, 40 X 8, 40 X 8, 40 X 6-7, [35 X 6 + 25 X 3]
Triceps:
Narrow Grip Bench Press (As narrow as possible/both hands touching each other): 178 X 3, 145 X 7, 145 X 7, 145 X 7, [145 X 7 + 95 X 4]
Weighted Dips: (213 + 33) X 6, (213 + 44) X 5, [(213 + 33) X 4 + 3 negs.], [(213 + 25) X 5 + 80lbs X 8 machine tricep extensions superset], [(213 + 25) X 4 + 80lbs X 8 machine tricep extensions superset]
Reverse Grip One arm tricep pulldowns: 25 X 13, 25 X 13, 25 X 13, 25 X 13
ABS: Medicine Ball Throw Crunches: 12lbs X 100
Medicine Ball Twist and throw: 12 Lbs X 4, 5, 6, 7, 8, 9, 10
May 18, 2007 at 6:21 am
that sounded like a pretty good chest day!
May 25, 2007 at 10:09 am
Great workout. Glad the Flax/salmon oil helped. I knew there was something to it. Man, you are doing awesome. You are inspiring me every week. Keep it up.