3/14/16 – Week 2, Day 2 – Post Meet Volume Training -Chest & Shoulders

  • Stretch and Warm-Up
  • Machine Chest Press
    • 270×8, 320×8, 360×8
  • Incline Dumbbell Flys
    • 25×15, 30×15, 30×15, 35×15
  • Dumbbell Bench Press
    • 70×10, 80×10, 90×10, 100×10
  • Deficit Push-Ups – 2 Sets to Failure
  • Rear Delt Swings – 3×30
  • Lateral Delt Raises – 3×12
  • Front Delt Raises – 3×12
  • Hanging Leg Raise – 4×10
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