Wednesday: Chest/Back/ Front Delts/ Ti’s

CHEST

Incline Barbell Press 5 sets of 15, 12, 10 , 8, 8

Twisting DB flat Bench 5 sets of 12

Cable Fly’s 5 sets of 12 last 2 sets are drop sets

BACK

Lat pull downs 5 sets of 20, 15, 10, 8 , 5 rest pause 5

Seated cable Row 5 sets of 12 last 2 sets are drop sets

Barbell Row 5 sets of 8 last 2 sets are drop sets

FRONT DELTS

Smith Machine Military Press 5 sets of 12

DB side lateral raise 5 sets of 15, 12, 10 , 8, 5 rest pause 5

Upright Rows 4 sets of 12 last 2 sets are drop sets

TRICEPS

Rope Push downs 5 sets of 20, 15, 10, 8, 8

Over Head DB Extension 5 sets of 8 last 2 sets is a drop set