4/1 Training (Friday)

Chest Exercise 1: Low-incline Smith press - Set 1: 10 reps/135 lbs (warm); Set 2: 8 reps/175 lbs (warm); Set 3: 8 reps/190 lbs; Set 4: 8 reps/205 lbs; Set 5: 5 reps/215 lbs; Set 6 (superset): 4/12 reps/225/135 lbs Exercise 2: Incline DB Press - Set 1: 10 reps/60 lbs (warm); Set 2: 10 reps/65 lbs (warm); Set 3: 8 reps/75 lbs; Set 4 (superset): 4/12 reps/80/55 lbs Exercise 3: Flat DB fly - Set 1: 10 reps/30 lbs (warm); Set 2: 10 reps/ 40 lbs; Set 3: 10 reps/45 lbs; Set 4: 10 reps/50 lbs Biceps Exercise 1: Incline DB curl - Set 1: 8 reps/3o lbs (warm); Set 2: 8 reps/35 lbs (warm); Set 3: 5 reps/45 lbs; Set 4: 5 reps/45 lbs Exercise 2: Cable curl w/v handle - Set 1: 10 reps/55 lbs (warm); Set 2: 10 reps/85 lbs; Set 3: 8 reps/100 lbs; Set 4: 5 reps/105 lbs Exercise 3: 1 arm preacher cable - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs Abs Exercise 1: Precor V-crunch - Set 1: 12 reps; Set 2: 20 reps; Set 3: 20 reps Exercise 2: Ab coaster - Sets 1&2: 30 reps (mid/left/rt) / 20 lbs x 2 Cardio Elliptical Trainer - 31 minutes (Avg HR: 121 bpm/Max HR: 142 bpm)