Chest and Tri's
Awesome workout that left me really pumped and full. Moved through at a fast tempo and upped the weights on most movements. Strength was solid throughout and the pump was crazy. Chest was fried at the end and tri's were pumped til the hurt. Noticing that this program has really helped me focus on the long head of the triceps, one of my weaker points. Finished with some ab work and had one cheat meal today.
Flat DB: 3 warms, 110's x 6, 100's x 5, 105's x 6 (Drop set, 1 drop)
Slight in. DB: 2 warms, 85's x 9, 85's x 6
Flat bar: 1 warm, 215 x 8, 215 x 6 (drop set 185 x 6, drop set 135 x 9)
Incline Fly: 60's x 10, 60's x 9
Close grip press: 2 warms, 165 x 8, 165 x 7 (drop set, 145 x 10)
Reverse pressdown: 1 warm, 62.5 x 12, 67.5 x 11, 67.5 x 10 (drop set, 2 drops)
1 arm rope: 22.5 x 12, 22.5 x 10
Ab work: 4 sets
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