TweetDecline HS press
2 x warm ups
2 pps x 12
3 pps x 10
3 pps + 10s x 10
3 pps + 25s x 8
4 pps x 5
Incline barbell press
1 x warm up
185 x 12
225 x 10
255 x 8
Machine dips
1 x warm up
247.5 x 20
247.5 x 20
247.5 x 16
Dumbbell skull crushers/ dumbbell press
1 x warm up
25s x 12/ 12
35s x 12/ 12
45s x 12/ 10
Side dumbbell laterals/ HS press
1 x warm up
(20s x 15/ 2 pps x 12) x 3
Reverse pec deck (2 sec contraction each rep)
1 x warm up
130 x 15 x 3
Dumbbell shrugs (2 sec contraction)
2 x warm ups
100s x 8
115s x 8
20 min cardio
Meal 1: 75 gm protein shake, 1/4 cup cream of rice
Meal 2: 6 eggs with cheese, 2 slices whole wheat toast
Meal 3: 8 oz chicken sandwich on whole wheat bun
Meal 4: 8 oz chicken breast, potatoes green beans