3/8 Training (Tuesday)

Chest

Exercise 1; Incline DB press - Set 1&2: 12 reps/55 lbs (warm); Set 3: 10 reps/70 lbs;
Set 4: 8 reps/75 lbs; Set 5: 5 reps/80 lbs; Set 6: 6 reps/80 lbs

Exercise 2: Flat Smith bench press - Set 1: 12 reps/135 lbs (warm); Set 2: 10 reps/185 lbs;
Set 3: 8 reps/205 lbs; Set 4: 8 reps/215 lbs (slight spot on reps 6th-8th); Set 5: 4 reps/225 lbs

Exercise 3: Chest dips - Set 1: 16 reps; Set 2: 15 reps; Set 3: 12 reps; Set 4: 10 reps

Biceps

Exercise 1: EZ barbell curl (21's) - Set 1: 21 reps (7 low/7 high/7 full)/40 lbs (warm);
Set 2: 21 reps/50 lbs; Set 3: 21 reps/50 lbs; Set 4: 12 reps/40 lbs (full)

Exercise 2: Cable rope curl - Set 1: 10 reps/50 lbs (warm); Set 2: 10 reps/60 lbs;
Set 3: 8 reps/70 lbs; Set 4: 8 reps/80 lbs

Exercise 3: DB concentration curl - Set 1: 12 reps/30 lbs; Set 2: 10 reps/35 lbs (spot on 8th rep)