6/10/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 10 reps.
- 45 second rest before next set.

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

5 sets of Front Squats with 265 lbs. for 2 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 12 reps.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

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

1 set of Incline Log Press using 85 lbs. dumbbells for 6 reps.
- 45 second rest between sets.

3 sets of Incline Log Press using 70 lbs. dumbbells for 8 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.

3 sets of Overhead Triceps Extension with 80 lbs. barbell for 12 reps.
- 45 second rest between sets.

1 set of Overhead Triceps Extension with 70 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 25 lbs. for 12 reps.
- Super set with 5 sets of Standing Cable Crunches with 75 lbs. for 20 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)