WOD: Wednesday Chest Attack 2015-06-03
Workout Technique:
- SETS X REPS
- Dumbbells (DB); barbells (BB);
- Tempo (s) = (lower, bottom, lift, top); (1.0.1.0)= default
- (<) = Pyramid Up; (>) = Pyramid Down/ Drop Set
- Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full
Workout Program:
A. BB BENCH PRESS (531): 6 X 5 REPS (<)
B. DB CHEST FLYES + PRESSES: 6 X 8² (3.0.1.0)(<)
C. CABLE CHEST FLYES – 3WAY (vertical, low, bent over): 4 x 8³ (3.0.1.0)
D. CABLE (mid) STANDING LAT ROW L/R: 4 X 8 REPS (3.0.1.0)(<)
E. LEG EXTENSIONS: 6 X 8 REPS + DROP SET (4.0.1.0)(<)(>)
F. LAYING LEG CURLS: 4 X 8 REPS + DROP SET (4.0.1.0) (<)(>)
Work Hard. Train Righteously