Day 9 chest ab workout. Warm up joint rotations and 10 mins on bike. As I have wrote in the past I train with more volume for chest and don't push to the point of failure because of previous injures. I focus on form and making a connection to get the most amount of stimulation.
1) internal and external rotations- 3 sets of 20 reps
2) machine chest press- (50lbsx20,65lbsx20) 110lbsx15, 125lbsxx15,140lbsx12, 140lbsx12
3) incline db press-(30lbsx20) 50lbsx15,60lbsx15,70lbsx12,75lbsx12
4) decline close grip barbell-(95lbsx20) 135lbsx20,155lbsx15,185lbsx12
5) peck deck- 90lbsx20,110lbsx20,120lbsx15, 120lbsx15
6) high to low cable crossover- 25lbsx20, 30lbsx15, 30lbsx15
7) push-ups- bwx20, bwx15, bwx15
8) ab crunch machines- bwx50,bwx50,bwx50
Hanging leg raises- bwx25,bwx25,bwx25
Cardio- bike sprints level 5, 30 sec sprints and 1 min rest, sprint speed 160rpm, max heart rate after sprints 165bpm. Total of 7 sprints. Bike always kicks my ass to do sprints on! Thank you for reading!