FRIDAY

- Warm Up: very light poundage

- shoulders/ upper back/ triceps

- front delt plate raise: 30 reps

- cable column face pull (use rope): 40 reps

- triceps push down: 50 reps

Work: Chest

- barbell: flat OR incline chest press: 5 sets/ 1 - 2 reps: increase poundage from last week by 5 - 10%.

- same exercise as above but perform 1 set with approximately 60% of above weight.

- dumbbell : flat of incline chest press: 3 sets/ 15 reps: same weight as last week

- fly: trx, cable, or dumbbell: 2 - 3 sets/ 21 reps

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