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Old 01-09-2008
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Default Wednesday 2nd January 2008: Chest, shoulders, & triceps

Wednesday 2nd January 2008

7:30 p.m.

Chest; Shoulders; Triceps


General warmup: Push-ups:

3 sets: Bodyweight: 10 reps ea. set


Barbell Bench Press:

warm-up: 135 lbs: 7 reps

Set 1: 185 lbs: 6 reps
Set 2: 225 lbs: 6 reps
Set 3: 250 lbs: 3 reps

Incline Dumbbell Press/Push-ups [feet elevated] [Superset]:

Set 1: 60 lb dumbbells: 10 reps/ bodyweight: 8 push-ups
Set 2: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups
Set 3: 80 lb dumbbells: 6 reps/ bodyweight: 6 push-ups (4 unassisted + 2 assisted)

Flat Fly:

Set 1: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps; 20 lb dumbbells: 4 reps [drop-set]
Set 2: 60 lb dumbbells: 4 reps; 40 lb dumbbells: 4 reps; 35 lb dumbbells: 4 reps [drop-set]

Barbell Shoulder Press: using bench sans back-support... Cleaning weight from thigh height to overhead

warm-up: bare bar: 10 reps

3 sets: 95 lbs: 10 reps ea. set

Tricep Pressdowns:

Set 1: 3 plates: 20 reps
Set 2: 4 plates: 15 reps
Set 3: 5 plates: 15 reps


Killer pump!
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