7/29 PreShift chest

• Bench press 12-15reps 4sets (205)
• Incline 12-15reps 4sets (155)
• Flat plate loaded bench 12-15reps 4sets (90) (hold contraction for 2count) and superset with band flies till failure (grab a band that you fatigue around 20-25reps)
• Incline plate loaded 12-15reps 4sets (70) and superset with bands again

1. (My weights)
2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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