Til my Birthday

[IroNat]

[wes]

Josh`s Chest Workout - 12-11-25

Thanks bro Nat !! 

DB Pullovers - 4 X 15,12,10,12 (lay lengthwise on the bench..... try not  to involve the     triceps too much if possible)

Seated Hammer Rows - 4 X 12  (constant weight 90 seconds rest....pull with the upper back before arms come in play)

Cable Rows - 3 X 12  (constant weight 90 seconds rest....pull with the upper back before arms come in play)

Pulldowns Behind Neck- 3 X 12 (sit facing away from the machine........legs unbraced, and pull to just ear level....squeeze the back muscles get  a good stretch at the top....60 seconds rest)

Hyperextensions - 3 X failure

Cardio

[wes]

Josh`s Chest Workout - 12-11-25

Seated Bench Press on Machine- 4 X 12,10,8,15   (pyramid up in weight,down again on last set)

Smith Inclines or DB Inclines - 3 X 12-10,8 constant weight....60 seconds rest)

DB Flyes - 3 X 15,12,10 (pyramid up in weight)

Cardio

[wes]

12-15-25
Josh is training hard !!

Superset
Barbell Curls - 4 X 12,10,8,10
Skullcrushers - 4 X 20,12,10,12

Superset
Machine Preacher Curls - 3 X 12,10,8
Db Extensions Behind Head -3 X 12,10,10

Superset
Concentraion Curls - 2 X 10-12
Pressdowns - 2 X 15

Superset
Wrist Curls - 3 X failure
Revese Wrist Curls - 3 X failure