Put Forth Effort

Upper Chest & Tricep Emphasis

Warm up 

– Assault bike – 10 min 

Stretch

Core Training (Focus on the contraction)

2 rounds of : 

– 50 stick twist 

– 50 stick side bends 

– 25 reverse crunches 

– 10 leg raises

– 50 ankle taps

– 50 flutter kicks 

– 10 ab wheel reps

Cable cross overs 

20@20lbs

15@23

12@27

12@30

Incline bench press 

10@135lbs 

8@165

5@185

3@205

3×1@225

5@185

Incline DB bench press 

15@50lbs

12@60

10@70

8@80

6@90

Smith machine – incline bench press 

12@135lbs

8@185

8@205

6@225 (failed 3 reps) 

Cable bar push downs 

15@85lbs 

12@100

12@115

DB overhead tricep ext 

4×12@40lbs 

Cable rope tricep ext 

4×12@70lbs

#PutForthEffort #PFE #Consistency #Grit #Passion #Drive