31 Dec 12

A good compound excercise to go with for chest is bench press... So thats exactly what we're going to do tonight.  A little bit of Bench, Ehhhh I'd say about 7 or 8 sets of it.... depending on how i feel.  I'll let you know how it goes.


"31 12 2012"

Bench Press
20-15-12-8-6-4-2-1-12

4 rds of:
Cable Flyes w/ push-ups
15 w/20 PU's

Bar Dips (weighted)
failure-failure-failure

Rope Pushdowns
15-12-10-8

Cable kickbacks
15-15-15

WoodChoppers (both sides)
10-10-10

Cable crunches
25-25-25-25

Finish her off with

3 rds of:
1/4 mile run
250m row


This one should feel pretty fucking good.....


Let me know what you think