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Old 05-01-2014, 10:14 PM
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JoeKingPT JoeKingPT is offline
JoeKingPT is "The Comeback"
Join Date: Jan 2014
Location: California
Posts: 90

Definitely feeling and seeing progress! I have 11 clients today but I was still able to squeeze in a great chest/back workout! The goal with this workout is to increase the total load, but to spread it out over more sets.


Barbell Bench Press - 7 sets (30/5/5/5/5/5/5). Try and increase the weight each round, but not by much. You don't want your first set of 5 to be too easy. The same goes with the rest of the workout, too.

Barbell Incline Bench Press - 7 sets (30/5/5/5/5/5/5).

Dumbbell Flye superset with Dumbbell Pullovers - 7 sets (30/5/5/5/5/5/5 for both).

Chin-Ups - 4 sets (each set to failure). Alternate close and wide grips, so 2 sets are close grip and 2 sets are wide.

Standing Bent Over Dumbbell Row superset with T-Bar Row - 7 sets (30/5/5/5/5/5/5 for both).

Hanging Leg Raises - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King

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