Chest and triceps

DROP SET WEEK

Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps.

Then have your rest.

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• Incline barbell bench press

• Smith machine flat bench press

• Flat dumbbell flys

• Machine plate loaded flat chest press

• Cable pec flys
  
   

• Skull crushers

• Dumbbell kick backs

• Rope overhead extensions

• Rope tricep pushdowns

• Machine tricep extensions
   

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   finish with the following 

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• Intervals - 30 second sprints on the treadmill or bike then into 30 seconds medium pace x 10

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