Chest, Shoulder, Arms, Situps, Wallballs, Medballs

10/21/15

Dynamic Wamrup

3 sets (3:3 tempo, max reps around 8, moderate/heavy weight)
Machine Press
Machine Fly
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3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Machine Lateral Raise
Machine Curl
Machine Shoulder Press
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3 rounds
Incline DB Fly (50) x 8 + DB Press x 8 + Hammer Curl x 6-8
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3 sets (3:3 tempo, max reps around 8-10, moderate/heavy weight)
Cable Fly
Cable Side Raise
Cable Curl
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3 rounds
Ring Dips x 10
Chinups x 8
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5 rounds
GHD Situps x 10
Wallballs (20) x 20
Medball Toss, ground to over shoulder (80) x 10