4/13 Training (Wednesday)

Chest Exercise 1: Slight incline Smith press - Set 1: 15 reps/135 lbs (warm); Set 2: 10 reps/185 lbs (warm); Set 3: 8 reps/200 lbs; Set 4: 6 reps/215 lbs; Set 5 (superset): 4/10 reps/225/185 lbs Exercise 2: Incline DB press - Set 1: 10 reps/60 lbs (warm); Set 2: 8 reps/70 lbs (warm); Set 3: 8 reps/80 lbs; Set 4: 6 reps/85 lbs Exercise 3: Flat DB fly - Set 1: 10 reps/40 lbs (warm); Set 2: 10 reps/50 lbs; Set 3: 9 reps/55 lbs; Set 4: 6 reps/55 lbs Biceps Exercise 1: Incline DB curl - Set 1: 8 reps/30 lbs (warm); Set 2: 8 reps/40 lbs (warm); Set 3: 6 reps/50 lbs; Set 4: 5 reps/50 lbs: Set 5: 3 reps/55 lbs Exercise 2: Cable curl (single handle) - Set 1: 10 reps/20 lbs (warm); Set 2: 10 reps/30 lbs; Set 3: 10 reps/40 lbs; Set 4: 10 reps/50 lbs Exercise 3: Incline DB preacher curl - Set 1: 10 reps/25 lbs (warm); Set 2: 10 reps/35 lbs (used opposite arm to spot on Set 2) Cardio Elliptical - 31 minutes (121 avg. HR/152 max HR)