Chest/Arms

4 Sets of Couplets

4 Sets of 10
Barbell overhead Shoulder Press @ 75lbs
Dumbbell side Extensions @ 15lbs each arm
100 Crunches
90 Seconds Rest

4 Sets of 20
Hammer Curls on Caber Bar @ 45lbs
Overhead Triceps Extensions w/ Caber bar @ 45lbs
25Rt/25Lft Obliques
90 Seconds Rest

4 Sets of 20 / 10
20 - Dumbbell Hammer Grip Deep Chest Flys @ 15lbs per arm
10 - Fist in Hammer Grip position Wide Deep Push ups 10 Reps
90 Seconds Rest

4 Sets of 15 Reps
Overhead Triceps Extensions Laying on Bench Hammer Grip Caber bar @ 45lbs
Hammer Close Grip Chest Press with Caber bar @ 45lbs