Monday: Chest & Triceps. Week 4 - Day 1 (BD)

Monday 2nd January 2017

Body Weight: 303.4 lbs
Total Volume: 24,650 lbs
Total Sets: 26
Total Reps: 233

** Incline Barbell Bench Press **
Total Volume: 4,360 lbs
Total Sets: 4
Total Reps: 36
- 95.0 lbs x 12 reps
- 115.0 lbs x 10 reps
- 135.0 lbs x 8 reps
- 165.0 lbs x 6 reps

** Cable Crossover **
Total Volume: 1,760 lbs
Total Sets: 4
Total Reps: 32
- 55.0 lbs x 8 reps
- 55.0 lbs x 8 reps
- 55.0 lbs x 8 reps
- 55.0 lbs x 8 reps

** Chest Dips (Machine) **
Total Volume: 6,300 lbs
Total Sets: 4
Total Reps: 60
- 105.0 lbs x 15 reps
- 105.0 lbs x 15 reps
- 105.0 lbs x 15 reps
- 105.0 lbs x 15 reps

** Straight Bar Extensions **
Total Volume: 5,600 lbs
Total Sets: 4
Total Reps: 40
- 110.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 150.0 lbs x 10 reps
- 170.0 lbs x 10 reps

** Dumbbell Kickbacks **
Total Volume: 600 lbs
Total Sets: 3
Total Reps: 24
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps
- 25.0 lbs x 8 reps

** Flat Barbell Bench Press **
Total Volume: 6,030 lbs
Total Sets: 7
Total Reps: 41
- 110.0 lbs x 10 reps
- 130.0 lbs x 10 reps
- 150.0 lbs x 8 reps
- 170.0 lbs x 6 reps
- 190.0 lbs x 4 reps
- 210.0 lbs x 2 reps
- 230.0 lbs x 1 rep