5/20/13 MASS BUILDING CHEST AND TRICEPS 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 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 275 lbs. for 2 reps.

- 45 second rest before next set.

3 sets of Front Squats with 255 lbs. for 2 reps.
- 45 second rest between sets.

2 sets of Front Squats with 225 lbs. for 2 reps.
- 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 135 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Weighted Dips for 12 reps.
- 45 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 185 lbs. for 6 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 50 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

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

3 sets of Overhead Triceps Extension with 75 lbs. barbell for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 100 lbs. for 20 reps.
- Super set with 5 sets of Arnold Triceps Extensions with 25 lbs. for 12 reps.
- No rest between sets, with 45 second rest between super sets.

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Osa McDonald (Athlete)