CHEST & BICEPS DAY

A1 Chest/external rotators/trap 3 activation – 5-8 reps, as many sets as needed.

B1 Incline DB Press – 4 sets, 6-12 reps, 3 minutes rest between sets
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times (total of 4 working sets)

C1 flat machine chest press – 4 sets, 6-15 reps, 2 minutes rest between sets
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times (total of 4 working sets)

D1 Clavicular flat cable flys – 10-15 reps
D2 high Incline smith guillotine press – 10-15 reps 4 sets, 60 seconds rest between sets

E1 Machine preacher curls – 6-12 reps, 4 sets, 2 min rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 3 more times

F1 “Incline” cable curls – 8-15 reps, 4 sets, 90 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 3 more times
*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets as needed to warm-up/prepare for working sets