10 Nov 14: Chest & Shoulders 7

1020 ABW

A Incline dumbell press 35sx12, 30sx10, 35sx8,8 (stretch emphasis) 

 

B Flat dumbell press (stretch & flex) 30sx4x9

C Decline in smith machine 40x12, 60x9, 70x6

 

D Machine flye (cable) (1-arm) 11.25x4x8 (2s flex)

 

E Heavy partial side laterals 17.5sx4x25 

 

F Rear delt dumbell raises (hang & swing) 15sx30,30, 12.5sx30 w/20 second rest

 

G Smith machine seated military press 35x3x8 (top of head, 3s negative, CT)

Later:

A1 Rev crunch 4x15

A2 Rollout 4x15