Tweetday 1:Monday: chest
Rotator warmup with cables
Warmup
Incline DB Bench: 6x10
Incline Smith Bench: 5x10 (last set triple drop sets)
Cable fly: 6x15(on last 3 reps of each set hold the contraction at top of lift for 3 sec.)(last 2 sets drop sets)
machine dips: 6x12( 2nd to last set drop set, last set triple drop sets)
Db pullovers: 4x12
Single arm tricep pushdowns: 6x15 (2nd to last set drop set, last set drop set through the entire weight stack)
Seated Calf raises: 5x15
ab work
Tire flips: x5