GET THAT CHEST GOOD 9/16/13

Stretch for 5 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- super set with 50 reps of toe raises.
- 90 second rest.

5 sets of Front Squats with 185 lbs. for 8 reps.
- super set with 5 sets of 50 reps of toe raises.
- no rest between squats and toe raises.
- 90 second rest between super sets.

4 sets of Dumbbell Bench Press with 100 lbs. dumbbells for 8 reps.
- super set with 4 sets of Flies with 37.5 lbs. dumbbells for 16 reps.
- no rest between press and flies.
- 120 second rest between super sets.

4 sets of Flies with 50 lbs. for 12 reps.
- super set with 4 sets of Close Grip Dumbbell Press with 35 lbs. dumbbells for 12 reps.
- no rest between flies and press.
- 60 second rest between super sets.

4 sets of Seated Cable Press with 110 lbs. for 12 reps.
- super set with 4 sets of Seated Cable Flies with 60 lbs. for 12 reps.
- no rest between press and flies.
- 60 second rest between super sets.

3 sets of Incline Press with 135 lbs. for 12 reps.
- 60 second rest.

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Osa McDonald (Athlete)