Day 8 - Heavy Chest and Triceps

Warm up - 3 mins on the eliptical machine

- Incline Dumbell (DB) Press - 60-90 sec rest between sets
          - 1 warm up set of 10 reps - 35 lbs DBs
          - 3 sets of 10 reps - 45, 50, 55 lbs DBs
          - 1 rep down set of 12 reps - 35 lbs DBs

- Incline DB Flies - 60-90 sec rest between sets
          - 3 sets of 8-12 - 25, 30, 35lbs DBs

- DB Bench Press - 60-90 sec rest between sets
          - 4 sets of 8,8,8,6 reps - 45, 50, 55, 60lbs DBs

Superset - 30 sec rest between supersets
1. Dips - 3 sets to failure - 12,10,8
2. Ball push-up - 3 sets to failure - 6,6,5

Superset - 60 sec rest between supersets
1. Skull Crushers - 1 warm up set of 12 reps - 20lb DBs
          - 3 sets of 10 reps - 25, 30, 15 lbs DBs
2. Close Grip Barbell Bench Press - 1 warm up set of 12 reps - 95lbs
          - 3 sets of 12 reps - 105, 115, 95 lbs

- Tricep Push Downs - Rope - 30 sec rest between sets
          - 3 sets of 10 - 80lbs
- Overhead DB Triceps Extension
          - Quadruple Drop Set - 25, 20, 15, 12lbs

- 45 sec Plank
- 100 crunches

Night time:

-Stretch
-125 Crunches