9/8/12 Chest/Back & Cardio

[b]Previous Week[/b] ~~ [b]Current week[/b]

DROPSET WEEKEND

[b]DB Bench:[/b]

Set 1 - 35lbs - 60 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 35 Dropped to 30lbs - 25

Set 3 - 60lbs - 18 reps - Dropped to 40lbs - 25

Set 4 - 60lbs - 16 reps - Dropped to 40lbs - 20

[b]DB Row:[/b]

Set 1 - 35lbs - 45 reps ~~ 35lbs - 45

Set 2 - 62.5lbs - 26 ~~ 62.5lbs - 35

Set 3 - 70lbs - 22 ~~ 70lbs - 24

Set 4 - 70lbs - 18 ~~ 70lbs - 18

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[b]DB Flyes- Flat[/b]

Set 1 - 20lbs - 35 ~~ 20lbs - 40

Set 2 - 40lbs - 20 - Dropped to 20lbs - 10

Set 3 - 45lbs - 12- Dropped to 20lbs - 10

[b]1 Arm Pull Up/ 1 Arm Chin Up w/10lbs vest[/b]

Set 1 - 8 reps

Set 2 - 8

Set 3 - 8

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[b]Incline Bench[/b]

Set 1 - 40lbs - 40 -Dropped to 20lbs - 25

Set 2 - 52.5lbs - 22 - Dropped to 25lbs - 25

Set 3 - 60lbs - 10 -Dropped to 30lbs - 25

[b]Hammer Close Grip Pull Ups w/10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

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[b]Incline Flyes[/b]

Set 1 - 25lbs - 32 reps

Set 2 - 35lbs - 18 - Dropped to 20lbs - 10

Set 3 - 45bs - 15 reps - Dropped to 20lbs - 10

[b]Reverse Grip Pull Ups w/ 10lbs vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

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[b]Decline Press[/b]

Set 1 - 30lbs - 40 reps - Dropped to 20lbs - 25

Set 2 - 45lbs - 30 reps- Dropped to 20lbs - 25

Set 3 - 45lbs - 25 reps- Dropped to 20lbs - 25

[b]Close Grip Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 12

Set 3 - 12

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[b]Decline Flyes[/b]

Set 1 - 25lbs - 30

Set 2 - 30lbs - 22 - Dropped to 20lbs - 12

Set 3 - 40lbs - 20 rep - Dropped to 25lbs - 12

[b]Pull Ups w/ 10lb vest[/b]

Set 1 - 12 reps

Set 2 - 11

Set 3 - 10

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[b]Incline Push Ups w/ 10lb vest[/b]

Set 1 - 18 reps

Set 2 - 15

Set 3 - 15

[b]Wide Hammer Grip Pull Up w/ 10lb vest[/b]

Set 1 - 8 reps

Set 2 - 7

Set 3 - 6


20 Minutes - 3 min 4mph 2 min 6mph
20 Minutes - 2 min 4mph 3 min 6mph
5 Minute Cool Down


Afternoon Workout:
30 Minute Walk at 4mph with 20lb vest
30 Minute Walk at 4mph no vest
60 Minutes Total