16 JAN Workout

CHEST: No dumbbells todays, just regular bench (which I suck at) and machines

Normal Warm-up

Mega Set 1: 4x Sets 
- Bench Press
     - Reps: 10, 7, 6, 5 (on the last set I got stuck, not easy sitting up and moving over 200 lbs off of you when you're tired, but that's what you get for doing arms the day before and not having a spotter .. lesson learned)
     - Weight: 135, 185, 185, 205
- Dumbbell fly
     - Reps:  12, 10, 10, 10
     - Weight: 25, 30, 35, 35 (weight in each hand)

MS2: 3x Sets
- Incline Bench
     - Reps: 10, 8, 7 
     - Weight: 135, 155, 155
- Dumbbell Overhead Pull
     - Reps: 10, 10, 10 
     - Weight: 65, 75, 85

MS3: 3x Sets
- Hammer Strength Machine Bench Press (starting weight is 18 lbs, not included in weight below)
     - Reps: 10, 8, 6
     - Weight: 140, 180, 200 (total free weight put on, would be 45 & 25 plates on each side for 1st set)
- Hammer Strength Machine Decline (starting weight is 6 lbs I believe)
     - Reps: 10, 7, 6 
     - Weight: 180, 230, 230 (total)

S4: 2x Sets (focussed on stretching out without gripping too tightly, preferably with the palms wide open)
- Cable Fly
     - Reps: 10, 10, 10
     - Weight: 22, 27, 32 (per arm)