November 15, 2012In Sean's SessionsBy Sean Lerwill1 Minute

Sean Lerwill performing dips

Today’s session was chest and tris.

Bench press warm up with bar
Press ups slow x 5

Bench press 10 reps x 4
Dumbbell press 8 reps x 3
Dumbbell incline press 8 reps x 3

Dumbbell pec flyes 12 reps x 2
Dumbbell incline flyes 10 reps x 2

Cable chest press rest, pause
10 reps, 10 seconds rest, 6 reps, 10 seconds rest, 4 reps
x 2

Cable pec flyes
10 reps, 10 seconds rest, 6 reps, 10 seconds rest, 4 reps
x 2

Triceps cable extension 10 reps x 3

Dips (4 second eccentric lower, legs pointing straight down to floor under hips) 10 reps x 3