Week 13, Day 1 - Chest & Biceps

Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. I'm working with Mike Mastell on my programming and it's based off of John Meadows Mountain Dog Training with a slight strength emphasis.
 

9.22.16

Incline DB Bench

90s x 8

95s x 8

100s x 8

105s x 8

105s x 8

 

Incline Swiss Bar

205 x 8

185 x 10

185 x 10

175 x 10

175 x 8

 

Close Grip Swiss Bar Floor Press

135 x 8

155 x 8

155 x 8

 

1-Arm DB Bench (holding 1 arm at lockout at all times)

4 sets of 8 w/70s

 

Machine Flyes

4 sets of 10

 

DB Preacher Curls

25s x 8

30s x 8

35s x 8

35s x 8

 

Seated Hammer Curl

3 sets of 12 w/40s

 

EZ Bar 21s

3 sets

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