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CHEST DAY - WHITEBOARD WORKOUT
*Warmup - Goal is to Push Blood into Your Chest
1. Incline DB Press - 4 sets X 12, 10, 8, 10, Seth Set
Seth Set - Heavy weight to failure, then double that many reps with half the weight
2. Flat DB Flys - 4 sets X 12, 10, 8, 8
Heavy Weight - Good Clean Reps
3. Incline Chest Press Machine - 3 sets X 10, 8, to failure
Last Set - Drop Set - 2 Drops in Weight - Go to Failure
*Superset*
4. DB Pullovers - 3 sets X 12, 10, 8
Increase in Weight Each Set
5. Peck Dec Flys - 3 sets X 10-12
Big Stretch, Big Squeeze Each Rep!
Moderate Weight, Finish Strong
6. Ladder Push-Ups 1 set 10 Reps Each Position (3 down, 3 up) 60 Pushups Total
F*CK SH!T UP!
DON'T BE A P*SSY
