Week 5, Day 1- Chest & Biceps

Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.

Notes:

-This session felt good overall.

-I could really feel my pecs and biceps working.

-Shoulder felt pretty good overall.

-Rest was 90 seconds on incline.

-Rest was 1 minute on everything else

7.21.16

A. Swiss Bar Incline Bench

135x8

185x8

205x8

225x8

225x8

B. Flat DB Flyes

4 sets of 10 w/40s

C. Hex Press

4 sets of 12 w/50s

D. Dips

4 sets of 10

E. Seated Hammer Curl

35s x 8

40s x 8

40s x 8

F. EZ Bar Barbell Curl

5 sets of 12 w/65#

G. Reverse Curl

2 sets of 20 w/40#