CHEST 12/16/13

Stretch for 10 minutes.

5x12 Front Squats with 135 lbs.
- super set with 5x75 Toe Raises.
- NO REST.

3x12 Dumbbell Press (slight incline) with 70 lbs. dumbbells.
- super set with 3x12 Flies with 40 lbs. dumbbells.
- 90 second rest.

4x10 Flies with 45 lbs. dumbbells.
- super set with 4x10 Log Press with 45 lbs. dumbbells.
- 90 second rest.



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Osa McDonald (Athlete)

BACK AND SHOULDERS 12/14/13

Stretch for 10 minutes.

4x8 Lateral Extensions with 32.5 lbs. dumbbells.
- super set with 4x12 Bent Over Reverse Flies with 32.5 lbs. dumbbells.
- 30 second rest.

3x12 Front Raises with Shoulder Press with 60 lbs. curl bar.
- super set with 3x20 Reverse Cable Flies with 95 lbs.
- 90 second rest.

4x12 Bent Over Row (alternating arms) with 75 lbs.
- super set with 4x20 Face Pulls with 40 lbs.
- 90 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)

CHEST 12/12/13

Stretch for 10 minutes.

1x20 Bench Press (shoulder width grip) with 135 lbs.
- 30 second rest.

4x10 Bench Press (shoulder width grip) with 225 lbs.
- 60 second rest.

3x8 Bench Press (close grip) with 185 lbs.
- super set with 3x10 Incline Bench Press with 135 lbs.
- 90 second rest.

4x8 Alternating Arm Dumbbell Press (slight incline) with 70 lbs.
- super set with 4x10 Flies (slight incline) with 35 lbs.
- 90 second rest.

3x12 Seated Cable Flies with 50 lbs.
- super set with 3x8 Seated Incline Cable Press with 50 lbs.
- 60 second rest.

If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)