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9/4/2013 5:32:14 AM - Josh Bryant
Workout 9/Day 9 Chest, Tris, Forearms, Calves

Back to posting workouts.......Day 9/Workout 9

-Basing what I am doing off of stuff I have learned from and discussed with Dr. Fred Hatfield........discussed it some in Metroflex book but really taking a deeper look

One armed cable triceps push downs

-4 sets 10 reps ( this is a moderate load so it was not a pre exhaust strategy, served as a warm up more or less)

Giant Set (Everything balls to the wall) did this twice

-Reverse Grip Dumbbell Bench Press 6 reps
-seated chest machine 40 reps in a rhythmic style
-Chain Flyes Rest Pause set 1-8,3,2 (30 seconds break) Set 2-5,2,1
-neutral grip dbell press 40 reps rhythmic style

3 sets light forearms/3 sets light calves

3 sets moderate neck work

-Finished early so Al and Peter didn't make fun of me.......but I will battle em all on chain flyes haha

Bench Press: The Science
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