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All righty, only one session today, have to much to do around the house. Good news is I added some weight and changed up the routine a bit. Where I have increased weight is denoted by a “+”.


Evening Session :: 3 reps of each

Dips + 50lbs X 10
Diamond Push-up X 10 weighted 25lb +
Regular Push-up X 10 weighted 25lb +
Wide Push-up X 10 weighted 25lb +
Straightbar dips X10
Decline Diamond Push-up X 10
Decline Regular Push-up X 10
Decline Wide Push-up X 10
Incline Diamond Push-up X 10 weighted 20lb +
Incline Regular Push-up X 10 weighted 20lb +
Incline Wide Push-up X 10 weighted 20lb +

3 reps of each
Low Cable Cross X 10 22.5lb +
Mid Cable Cross X 10 25lb +
High Cable Cross X 10 30lb +
Tricep Pull-down X 10 60lb
Standing Barbell Extensions X 10 60lb
Pulley Overhead Tricep Extensions X 10 40lb


oh yeah, 30 crunches or your favorite ab exercise between each exercise.

cheers

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