4/20/22 LEAN AND TONE CHEST WORKOUT

I did 12 prowlers in the morning, and then the following chest workout in the evening after stretching for 10 minutes. As I am leaning for the Men's Physique competition I am depleted of carbohydrates, so my strength seems to be very depleted also. You will see where I was unable to hit the desired 20 reps, so I was forced to reduce weight on the next set in order to attempt to hit the target reps.

The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.

1 set of barbell bench press, with hands shoulder width, with 135 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 185 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 205 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 205 lbs. for 16 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 185 lbs. for 15 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 20 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, with hands shoulder width, with 155 lbs. for 18 reps.
- super set with 1 set of crunches on a 30" ball to failure.
- no rest between exercises, 120 second rest before proceeding to next super set exercises.

1 set of barbell bench press, using the curved bar and a close grip, with 135 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 20 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 30 second rest period between before going to next super set.

1 set of barbell bench press, using the curved bar and a close grip, with 155 lbs. for 17 reps.
- super set with 1 set of crunches to alternating knees on a 30" ball to failure.
- no rest between exercises, 120 second rest period before proceeding to next exercise.

3 sets of standing cable flies, with arms at shoulder height, with 35 lbs. for 20 reps.

I will be getting more pictures and video soon to help with visual understanding of what some of these things should look like. I know it can be difficult putting words into action, so please bare with me while I get these together. Thank you!

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Osa McDonald (Athlete)