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Chest
DB bench: 12/55, 10/70, 3/80, 10/60
DB Incl. bench: 12/50, 6/60, *6/65 & 10/45
Flat bench fly: 10/40, 10/45, 8/50, 15/25
Incl. bench fly: 12/35, 10/45, 8/50, 15/25
DB Decl. bench: 10/55, 8/60, 6/65, 10/50
Decl. bench fly: 10/35, 10/35, 10/35
Uneven push up (w/ legs elevated): 3 sets of 8 ea arm
Explosive bench (smith machine): 10/85, 8/95
explosive incline (smith machine): 8/85, 8/95
Cable fly: 12/40, 10/50, 8/50
Abs & cardio w/ no rest
plank: 2 min, 1:15
lying leg raises: 20, 20
bike crunch: 20, 20
treadmill: 1 min @ 6mph, 1 min @ 7 mph, 1 min @ 8 mph, 1 min @ 9 mph, 1 min @ 10 mph, 2 min @ 3 mph, and repeat but ended with 1:30 @ 9 mph and skipped 10 mph...cool down at 3 mph for 4 min
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