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