5/27/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 245 lbs. for 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 255 lbs. for 3 reps.
- 45 second rest before next set.

1 set of Front Squats with 265 lbs. for 3 reps.
- 45 second rest before next set.

4 sets of Front Squats with 265 lbs. for 2 reps.
- 45 second rest between sets.

2 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 12 reps.
- 45 second rest between sets.

2 sets of Reverse Grip Barbell Bench Press with 165 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 205 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.

4 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 Arnold Triceps Extensions with 30 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Standing Cable Crunches with 120 lbs. for 20 reps.
- 45 second rest before proceeding to next set.

1 set of Standing Cable Crunches with 130 lbs. for 20 reps.
- 45 second rest before proceeding to next set.

3 sets of Standing Cable Crunches with 140 lbs. for 20 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)