6/3/13 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.

5 sets of Front Squats with 225 lbs. for 6 reps.
- 45 second rest between sets.

4 sets of Reverse Grip Barbell Bench Press with 155 lbs. for 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Weighted Dips for 16 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 8 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Cable Crossovers with 40 lbs. for 20 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 65 lbs. barbell for 16 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 16 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.
- Super set with 5 sets of Standing Cable Crunches with 140 lbs. for 20 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)