June 12, 2019 at 02:10PM

Chest And Triceps
Wednesday, June 12, 2019 at 1:04 PM

Incline Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 95 lb × 5 [Warm-up]
Set 3: 120 lb × 10
Set 4: 120 lb × 10
Set 5: 120 lb × 10
Set 6: 120 lb × 10
Set 7: 100 lb × 10 [Drop Set]
Set 8: 100 lb × 8 [Drop Set]
Set 9: 100 lb × 6 [Drop Set]

Notes: 3m rests. 2m rests for drop repsUp 5lbs from last incline bench.
Decline Bench Press (Barbell)
Set 1: 45 lb × 5 [Warm-up]
Set 2: 135 lb × 10
Set 3: 135 lb × 10
Set 4: 135 lb × 10
Set 5: 135 lb × 10

Notes: 3m rests. Up 2 reps each working set from last decline bench.
Bench Dip
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Notes: Ss with cable extensions. 2m rests.
Triceps Extension
Set 1: 55 lb × 10
Set 2: 55 lb × 10
Set 3: 55 lb × 10
Set 4: 55 lb × 10

Triceps Extension (Dumbbell)
Set 1: 30 lb × 6
Set 2: 25 lb × 8
Set 3: 20 lb × 10
Set 4: 15 lb × 12
Set 5: 15 lb × 12
Set 6: 20 lb × 10
Set 7: 25 lb × 6 [Failure]
Set 8: 30 lb × 3 [Failure]

Notes: No rest 30s to 15s. 2m rest. No rest 15s back to 30s.
Forearm Work
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep

Notes: 40s hangs. 20 bar rotations. 10 grip trainer.
Workout Notes: Non fasted. Preworkout taken. Ate steak and broccoli. Powered by Static-X and Prodigy.

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