318 (Thursday Night)

Chest and Back

1) 20 minute elliptical warm-up: alternate forward/backward every 2.5 minutes, 5 minutes at incline 10, resistance 8. 5 minutes at incline 10, resistance 9. 5 minutes at incline 10 resistance 10. 5 minutes at incline 6 resistance 8.

2) 25 regular pushups
3) 10 regular pullups

4) 25 military pushups (elbows tucked to side)
5) 10 chinups

6) 25 diamond pushups
7) 10 close-grip pullups

8) 25 decline pushups
9) 10 wide pullups

10/11) superset of chest fly/back fly machine: 85 lbs 15 reps, 100 lbs 10 reps. 100 lbs 10 reps

12/13) 3 supersets 10 reps each, 35 lbs dumbbell bench & 40 lbs bent over rows 

14) Incline barbell bench 55 lbs: 3 sets of 10 reps
15) Inverted rows with feet on 18 inch platform: 3 sets of 10 reps

16) stretch and foam roller