Chest W/O 12 /17

Posted on | December 19, 2008 |

This week’s chest workout was a good one. It’s left my chest super tight and very sore.
I did this workout with workout partners James and B.J.

We started off first with:

Incline Barbell Bench Press

135 lbs x 15 reps
135 lbs x 12 reps
185 lbs x 10 reps
225 lbs x 10 reps
245 lbs x 6 reps
225 lbs x 8 reps

Next was:

Flat Bench Dumbbells
85 lbs x 10 reps
95 lbs x 10 reps
105 lbs x 10 reps
120 lbs x 3 reps

The 3rd Exercise was:
Cable Flyes Superset with Elevated Pushups superset with Jack Dempseys
100 lbs x 12 reps x 20 push ups x 15 J.D.’s
120 lbs x 12 reps x 15 push ups x 15 J.D.’s
130 lbs x 12 reps x 15 push ups x 15 J.D.’s

Next was a burnout of Incline Hammer Strength:
180 lbs x 14 reps
180 lbs x 12 reps
180 lbs x 10 reps

I finished my workout with Cardio, running sprint intervals on the treadmill for 18 minutes. I ran at a steady pace for 2 minutes, and then sprinted for 2 minutes. I repeated this for 18 minutes finished with 2 minutes of cool down.

Category: Chest, The World According to Me
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