SUPER SET THAT CHEST 10/7/13

Stretch for 5 minutes.

1 set of Front Squats with 135 lbs. for 12 reps.
- super set with 60 reps of toe raises.
- 90 second rest.

4 sets of Front Squats with 185 lbs. for 8 reps.
- super set with 4 sets of 60 reps of toe raises.
- no rest between squats and toe raises.
- 90 second rest between super sets.

3 sets of Dumbbell Bench Press with 95 lbs. dumbbells for 8 reps.
- super set with 3 sets of Dumbbell Bench Press with 50 lbs. dumbbells for 12 reps.
- super set with 3 sets of Dumbbell Bench Press with 20 lbs. dumbbells for 20 reps.
- no rest between sets.
- 180 second rest between super sets.

3 sets of Dumbbell Bench Press with 95 lbs. dumbbells for 12 reps.
- super set with 3 sets of Flies with 40 lbs. dumbbells for 12 reps.
- no rest between press and flies.
- 60 second rest between super sets.

4 sets of Dips, leaning forward, for 12 reps.
- 30 second rest between sets.

4 sets of Seated Cable Flies with 60 lbs. for 16 reps.
- super set with 3 sets of Seated Cable Press, alternating arms, with 50 lbs. for 12 reps.
- no rest between flies and press.
- 60 second rest between super sets.

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Osa McDonald (Athlete)