Push Day

2 mile run 

250 abs 

PUSH- (CHEST,SHOULDERS,TRICEPS)

Single Arm Decline Pec Deck Fly
15,12,10,10
(1:0:1:2)

Flat Barbell Press
12,10,8,8 drop 20

Decline Machine Press
3 sets of 30
10 second pause on the stretch after reps 10, 20, & 30

Incline Cable Fly
4 sets of 8
(4:0:1:0)

Machine Side Lateral
15,12,10,10

Seated Dumbbell Side Lateral
12,10,8,8 drop 20

Barbell Front Raise(hands touching)
3 sets of 21s
Reps 1-7: bottom of the movement to midway
Reps 8-14: midway to the top of the movement
Reps 15-21: full range of motion

Flat Barbell Skull Crusher(Shoulder width grip)
15,12,10,10

Incline Cable Overhead Extension (V grip attachment)
12,10,8,8 drop 20

Tricep Cable Press Down(V grip attachment)
3 sets of 10 drop 15
(1:0:1:2)