7 miles bike
0900 ABW
Chest 13-16 sets
A Flat DB twist press (w/squeeze at top) 17.5sx15,12 20sx12,10
B Inc Smith press 20x25, 30x20, 40x12, (drop) 60x7, 40xF, 20xF (constant tension - to chest, no lockout)
C LF Machine press vs bands 14x10,
Shoulders 9-12 sets
D1 Heavy lateral partials 15sx35,35,35,35
D2 Rev cable flye (1-arm, high pulley) 1.25sx35,20,20,15
E Face down rear delt destroyer 10s, 5s, 2s x 60/30/10
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