7/8/13 CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- 90 second rest before next set.

3 sets of Front Squats with 225 lbs. for 8 reps.
- 90 second rest between sets.

2 sets of Front Squats with 185 lbs. for 8 reps.
- 90 second rest between sets, with 120 second rest before proceeding to next exercise.

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

4 sets of Dips for 16 reps.
- 30 second rest between each set, and 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press using 50 lbs. dumbbells for 12 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.
- 30 second rest between sets, with 120 second rest before proceeding to next exercise.

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

3 sets of Arnold Triceps Extensions with 30 lbs. for 12 reps.
- 45 second rest between sets.

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Osa McDonald (Athlete)