Chest/Tri - Day 1 - Monday

Incline Bench Press (Dumbbell)

15-30 degree incline, not 45 Upper Form Tips: Same as bench

Bench Press (Barbell)

- Slight decline (45lb weight under the front of bench) - Reps are 8-12 ~ Once able to do with proper form all the way through, increase weight 5-10% then repeat Form Tips: Grip just outside shoulder length Wide Stance, Toes Out Feet behind knees but flat Heels pushed down, glutes engaged Slight arch Shoulder blades squeezed & pushed down Elbows at 45 degree, think arrow not T shape Think bending the bar in half Explosive push up, slow controlled descend, slight pause .5sec

Cable Fly Crossovers

Lower

Triceps Dip (Assisted)

Triceps Extension (Cable)

Triceps Pushdown