5 JAN WORKOUTs

Morning PT:
- 1.5 mi run at 6:10 pace
- 4x rounds of:
     - 10 reverse push-ups (like a hanging row, suspend yourself between bars and pull your body up)
     - 10 chin-ups
     - 6 leg raises to the bar (different than normal ankles to the bar, do not rotate your body fully)
     - 15 air squats
     - 20 sit-ups
- 1.5 mi jog back

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Evening Workout

CHEST: (still not to low rep workouts yet)

Normal Warm-up

Mega Set 1: 4x Sets (mega sets are doing 2x or more exercises right after each other on one muscle group with little rest in between)
- Dumbbell bench
     - Reps: 12, 10, 8, 8
     - Weight: 50, 60, 70, 80
- Dumbbell pullover
     - Reps:  12, 10, 8, 6
     - Weight: 50, 60, 70, 80
MS2: 3x Sets
- Dumbbell Incline Bench
     - Reps: 10, 8, 8 
     - Weight: 40, 50, 60
- Incline Dumbbell Fly
     - Reps: 10, 10, 8 
     - Weight: 30, 30, 35

MS3: 3x Sets
- Hammer Strength Machine Incline (starting weight is 9 lbs, not included in weight below)
     - Reps: 10, 10, 8 
     - Weight: 140, 140, 160 (total free weight put on, would be 45 & 25 plates on each side for 1st 2x sets)
- Hammer Strength Machine Decline (starting weight is 6 lbs I believe)
     - Reps: 8, 8, 6 
     - Weight: 180, 180, 200 (total)

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