Chest- Heavy

Weight: 180.2

Flat bench
225 x 3
225 x 3
225 x 3

Incline DB
90 x 9
90 x 8
90 x 7

Machine fly
120 x 10
160 x 7
160 x 8

Ring Flys
BW x 10 x 10 (8+2)
BW x 10 x 10 (6+4)

Lateral DB raises (single arm, isolated)
20 x 12 per arm
20 x 12 left arm lagging by a few reps
20 x 10 per

Straight arm bb curls
70 x 9
70 x 8
70 x 6

Eccentrics
3 reps

Supermans
40 x 20
45 x 16
50 x 10



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