Chest/Tri (Traditional Mondays) (Men)

Incline Bench (Heavy)

3sets 15,10,8 reps

^super-set

Incline D.bell Fly

3sets 20,15,12 reps

^super-set

Push-ups

3sets Max reps (10 or more)(BOSU optional)

Flat Bench Press (wide)(Heavy)

3sets 20,12,8/10 resps (../.. means drop set)

D.bell Fly

3set 20,15,10 reps

^super-set

D.bell Chest pull-over

3sets 20 reps (Increase weight every set)

^super-set

Incline Push-Ups (feet on bench)

3sets Max reps (10 or more)

Dips

3sets Max Reps (10 or more)

ˆsuper-set

Push-ups

3sets Max Reps (10 or more)

Tricep cable over head press

3sets 20,15,10 reps

^super-set

Tricep Scull Crusher Ez Bar

3sets 15,12,8 reps

^super-set

Tricep close laying bar press Ez Bar

3sets 20,15,12 reps (same weight as top exercise)

ˆsuper-set

Tri bench Dip

3sets 15-20 reps (weight optional)