6/20/16 chest and triceps oooofffff!

Heavy Bench w/ chains
10 x 135
5 x 185
225 w/ chain 2 alone 1 with help
225 w/ chain 2 alone 1 w/ help
225 w/ chain 1 alone 2 w/ help

5 sets of 8 reps for all exercises

First couplet
Dumbbell bench flys then to narrow grip bench
Dumbbell flys starting decline and moving each set up to incline - 60, 60, 50, 50, 40 lbs
Narrow Grip Bench press @ 135lbs last 3 sets were just before failure for last rep.

Second couplet
Overhand grip tricep extensions- palm down pinky on ear side of dumbbell pushing straight up.  Used 15 and 20lbs, 8 then switch arms.  Then 8 Ring Dips.  Alternating through exercises.

Third Couplet
Leaning Ring chest flys - each set move rings closer to ground to increase lean and extension.
Up push-up position chest rows - alternating arms rt/lft 30lbs, 35, 40, 45, 50