Chest

Incline dumbbells
(warmup)...30x12,30x10,50x6,60x3
Sets...70x6,80x5,85x3,75x5

Dumbbell pullovers
Sets....80x10,85x10,85x10

Decline barbell
(warmup)...135x10,185x5
Sets...230x3,230x3,,230x2

Flat bench dumbbells
(warmup)70x6
Sets...85x5,95x4,100x2,90x4,95x4

Seated chest press
Sets....260x5,270x5,,250x5

Flat bench flies
Sets....45x9,45x9


Abs

Upper pulley cable crunchers
Sets...120x40,160x15,160x15,160x10,

Lying leg raises with 10 lb. dumbbell
Sets....2 sets of 10

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