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Tuesday, 3/10/2015: Chest & Tri
-flat dumbbell bench press (15lbs x 15 x 3)
-dumbbell bench press close grip (15lbs x 15 x 3)
-incline dumbbell bench press (12.5lbs x 15 x 3)
-incline dumbbell chest flys (15lbs x 9 x 3)
-overhead tricep extension (15lbs x 15 x 3)
-tricep pushdown w ropes (30lbs x 10 x 3)
-dumbbell side bends (25lbs x 15 x 3)
Thursday, 3/5/2015: Chest & Tri
-barbell bench press (55lbs x 10 x 2, 65 x 5)
-barbell bench press close grip (30lbs x 15 x 3)
-incline dumbbell chest flys (15lbs x 8 x 3)
-reverse grip tricep pushdown (10lbs x 10 x 3)
-tricep pushdown w ropes (30lbs x 15, 35 x 12, 40 x 8)
-incline pushups (8 x 3)
Friday, 2/27/2015: Chest & Tri
-10 min warmup on elliptical
-incline dumbbell bench press (12.5lbs x 20, 15 x 15, 17.5 x 10)
-dumbbell side bends (25lbs x 15 x 3)
-incline dumbbell chest flys (15lbs x 8 x 3)
-overhead tricep extension (15lbs x 15 x 3)
-barbell bench press close grip (25lbs x 15 x 2)
-chest press machine (30lbs x 12, 35 x 10, 40 x 8)
-tricep pushdown w ropes (30lbs x 10 x 2, 30 x 9)
-cardio: 15 mins of 1 min walking / 1.5 min running intervals, 5 mins of incline walking cooldown
-weighted sit-ups (10lbs x 20 x 3)
Wednesday, 2/11/2015: Chest & Tri
-5 min warmup on elliptical
-incline barbell bench press (30lbs x 15 x 2, 35 x 13)
-barbell bench press (45lbs x 12 x 2, 55 x 8 x 2, 65 x 5 x 2)
-barbell bench press close grip (30lbs x 15 x 3)
-incline dumbbell chest flys (15lbs x 8 x 3)
-overhead tricep extension (17.5lbs x 12 x 3)
-tricep pushdown w ropes (30lbs x 10 x 3)
Wednesday, 2/4/2015: Chest & Tri
-warmup: 30sec burpees, 30sec rest x 5
-incline barbell bench press (30lbs x 12, 30 x 13, 30 x 14)
-barbell bench press (45lbs x 12 x 2, 55 x 8 x 2, 60 x 5 x 2)
-overhead tricep extension (20lbs x 10 x 3)
-incline dumbbell chest flys (15lbs x 8 x 3)
-tricep pushdown w ropes (30lbs x 12 x 3)
Wednesday, 1/21/2015: Chest & Tri
-5 min warmup on stationary bike
-incline barbell bench press (30lbs x 15 x 2, 30 x 10)
-barbell bench press (45lbs x 12 x 2, 55 x 8 x 2, 60 x 5 x 2)
-barbell bench press close grip (30lbs x 15 x 3)
-incline dumbbell chest flys (12.5lbs x 10 x 3)
-tricep pushdown w ropes (30lbs x 10 x 3)
Wednesday, 1/14/2015: Chest & Tri
-incline barbell bench press (30lbs x 14 x 3)
-dumbbell side bends (35lbs x 15 x 3)
-barbell bench press (45lbs x 12 x 3)
-decline weighted sit-ups (10lbs x 15 x 3)
-barbell bench press close grip (30lbs x 15 x 3)
-lying straight leg raises (15 x 3)
-incline dumbbell chest flys (10lbs x 11 x 3)
-overhead tricep extension (20lbs x 10 x 3)
-dumbbell russian twists (15lbs x 15 x 3)
-tricep pushdown w ropes (25lbs x 20, 30 x 15, 35 x 12)
-planks (45sec x 3)
Wednesday, 1/7/2015: Chest & Tri
-warmup: 30sec burpees, 30sec rest x 5
-incline barbell bench press (35lbs x 10 x 3)
-dumbbell side bends (35lbs x 15 x 3)
-barbell bench press (40lbs x 12 x 3)
-decline weighted sit-ups (10lbs x 15 x 3)
-barbell bench press close grip (30lbs x 15 x 3)
-lying straight leg raises (15 x 3)
-incline dumbbell chest flys (10lbs x 10 x 3)
-overhead tricep extension (20lbs x 10 x 3)
-dumbbell tricep kickback (10lbs x 10 x 3)
