Push Day
Machine Press 4x10
3-4 warm up sets
then 4 sets at full stack
Pec Minor Dips 4x8
Superset w/
Dips 4x12
Side Lateral raise 4x8
used 37.5 lb dumbbells
super set w/
Bent over dumbbell Swings 4x12
used the 37.5 lb dumbbells
Pronated Dumbbell Kick Backs 4x10
used a 20lb dumbbell
Skull Crushers (W/ EZ bar) 4x12
90 lbs all 4 sets
20 min cardio
Machine Press 4x10
3-4 warm up sets
then 4 sets at full stack
Pec Minor Dips 4x8
Superset w/
Dips 4x12
Side Lateral raise 4x8
used 37.5 lb dumbbells
super set w/
Bent over dumbbell Swings 4x12
used the 37.5 lb dumbbells
Pronated Dumbbell Kick Backs 4x10
used a 20lb dumbbell
Skull Crushers (W/ EZ bar) 4x12
90 lbs all 4 sets
20 min cardio
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