September 1, 2016: Chest & Back

Hey there!! He warned me today would be brutal.  He was right!  I hurt, good hurt, but hurt nonetheless!  Here's the workout:

Warm up: 25 minute Row

Chest
Chest Press: 20 reps at 25 pounds; 15 reps at 25 pounds; 15 reps at 40 pounds

Superset 1:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds

Superset 2:
Dumbbell Flies: 15 reps at 5 pounds
Dumbbell Chest Press: 15 reps at 5 pounds

Superset 3:
Dumbbell Flies: 12 reps at 10 pounds
Dumbbell Chest Press: 12 reps at 10 pounds

Hammer Swings: 30 per side

Back
Row: 20 reps at 20 pounds

Superset 1:
Row: 20 reps at 30 pounds
Lat Pulls: 20 reps at 40 pounds
Dumbbell Row: 20 reps at 10 pounds

Superset 2:
Row: 15 reps at 30 pounds
Lat Pulls: 15 reps at 40 pounds
Dumbbell Row: 15 reps at 10 pounds

Superset 3:
Row: 15 reps at 40 pounds
Lat Pulls: 15 reps at 50 pounds
Dumbbell Row: 15 reps at 15 pounds

Back Extensions: 85

Have a good workout and enjoy your day!!!