Chest

Chest

6th March

Warm up with 3 sets each of:
Standing ab crunch
45 deg hypers
Rear laterals
Side Laterals
Front raises
Rotator cuff

Standing Calf Press (tempo 22X)
220 * 10, 10

Seated Calf raise (tempo 11X)
70 * 20, 20

Incline Bench (tempo 21X)
Bar * 10, 10
95 * 10
135 * 8
185 * 8, 8

Incline DB (tempo 21X)
90 * 6, 6, 6

Incline DB flyes (tempo 31X)
45 * 10, 10

Unilateral Chest press machine (with band)
60 * 12, 15, 15

A1: Seated DB french press (unilateral)
32.5 * 10
35 * 10, 10

A2: DB concentration curl
32.5 * 10, 10, 10

*A1 and A2 were supersetted, with each arm done seperately.

B1: Straight bar pushdown
160 * 10, 10

B2: BB curl
90 * 10, 10

*B1 and B2 were supersetted.

C1: Cross body DB extension (unilateral)
25 * 10, 10, 10

C2: Incline Single arm Machine curl (unilateral)
45 * 10, 10, 10

*C1 and C2 were supersetted, with each arm done seperately.

100 band pullaparts

All the arm work was done with 11X tempo and rest time was limited to a maximum of one minute.