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Old 01-14-2014, 05:24 AM
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JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Join Date: Jan 2014
Location: California
Posts: 90

Had an hour to train chest/triceps today, so it was quick but effective.

Bench Press - 6 sets (15/12/10/10/8/8)

Incline Dumbbell Press - 5 sets (15/12/10/8/6). Focus on a slow eccentric contraction.

Leverage Incline Press superset with Leverage Flat Press - 6 sets (8/8/6/12/12/10 and 12/12/10/8/8/6). Here's how this works: for the first 3 supersets go heavy on the Incline and lighter on the Flat then switch for the last three supersets. It's a great combo for bringing out the shape of the chest.

Standing High Pulley Cable Flyes - 5 sets (15/12/10/10/8). Hold for 2-3 seconds at peak contraction on each rep, take your time.

Cambered Bar Lying Skull Crushers - 10 sets (12/12/10/10/8/8/6/6/4/15). Go light to heavy then very heavy and drop the weight in half for the last set.

Shoulder is feeling about 10-15% better from last week, so that's encouraging. Hopefully I will be full strength soon.
Joe "Yu Yevon" King

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