moritaren

So today was a Massive Chest and back work out day: So tomorrow I'll be sore but hey its worth it........

25 min cardio ran 2 miles (slow pace)
1) Super set:
Chest Press : 1 warm up set 10 reps(55 lbs each arm) , 3 working sets 8 reps each (95 lbs in each hand)
Bent over dumb bell extension: 1 warm up set 10 reps(55 lbs each arm) , 3 working sets 8 reps each (95 lbs in each hand)
2)Super set:
Incline Flys: 1 warm up set 10 reps(25 lbs each arm) , 3 working sets 8 reps each (35 lbs in each hand)
Bent over Rows (stiff Leg): 1 warm up set 10 reps(120 lbs ) , 3 working sets 8 reps each (245 lbs)
3) Super set:
Cable Cross overs: 1 warm up set 10 reps(24 lbs each arm) , 3 working sets 8 reps each (50 lbs in each hand)
Lateral Bar Pull downs Reverse grip: 1 warm up set 10 reps(60 lbs) , 3 working sets 8 reps each (130lbs in)
4) Super Set
One Arm Lateral Pulls: (with dumb bell) 1 warm up set 10 reps(75 lbs each arm) , 3 working sets 8 reps each (75 lbs in each hand)
Chest Press: 1 warm up set 10 reps(55 lbs each arm) , 3 working sets 8 reps each (95 lbs in each hand)

Topped off with 25 min of cardio and 150 Side twists......