5 min warm up

Worked up to 225lbs for 3 x 1 (I always strive in a 3-4 week span to increase load or reps)

Close grip bench 135lbs 1 x 10

  • Chest cable flies (1 sec hold) 3 x 15
  • Rolling tricep ext x reverse tricep pulldowns 3 x 10/10
  • Striff arm pull downs 3 x 10
  • incline DB presses (40's) 3 x 10
  • Side laterals x front raises 3 x 20/20
  • Bicep curls 3 x 10