5/13/13 MASS BUILDING CHEST AND TRICEP WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 5 reps.
- 45 second rest before next set.

1 set of Front Squats with 225 lbs. for 5 reps.
- 45 second rest before next set.

4 sets of Front Squats with 255 lbs. for 3 reps.
- 45 second rest between sets.

1 set of Front Squats with 225 lbs. for 5 reps.
- 120 second rest before proceeding to next exercise.

2 sets of Wide Grip Barbell Bench Press with 245 lbs. for 12 reps.
- 45 second rest between sets.

2 sets of Wide Grip Barbell Bench Press with 225 lbs. for 10 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Dips for 16 reps.
- 45 second rest before next set.

1 set of Dips for 11 reps.
- 45 second rest before next set.

1 set of Dips for 12 reps.
- 45 second rest before next set.

1 set of Dips for 9 reps.
- 120 second rest before proceeding to next exercise.

1 set of Incline Log Press with 155 lbs. for 12 reps.
- 45 second rest before next set.

1 set of Incline Log Press with 165 lbs. for 12 reps.
- 45 second rest before next set.

2 sets of Incline Log Press with 175 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

2 sets of Overhead Triceps Extension with 65 lbs. barbell for 12 reps.
- 45 second rest before next set.

1 set of Overhead Triceps Extension with 80 lbs. barbell for 10 reps.
- 45 second rest before next set.

1 set of Overhead Triceps Extension with 65 lbs. barbell for 12 reps.
- 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 80 lbs. for 20 reps.
- Super set with 4 sets of Standing Cable Triceps Extensions with 170 lbs. for 12 reps.
- No rest between sets, with 45 second rest between super sets.

My target on the Dips was 20 reps, but I went to failure as noted above. I will continue to push my self until I get there. I keep playing with the weight, trying to continue my increases, but have to drop the weight at times to keep my form and hit the desired reps.

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Osa McDonald (Athlete)