Routine B - Rotation 2 - Chest, Arms & Measurements

Measurements
weight - 167 lbs
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waist - 32 3/4"

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chest - 5
abs - 8
quad - 5
BF - 7%


5 minutes warm-up
5 minutes stretching

Chest
Slight Incline DB Press
(warms x 3)
5 x 85
5 x 85
4 x 85

Weighted Chest Dips
(warms x 1)
6 x 45
6 x 45
5 x 45

Flat Bar x Reps
12 x 90
10 x 100
10 x 100

Arms
Barbel Curl
(warms x 2)
Drop Sets
6 x 70 - 7 x 40
6 x 80 - 6 x 50

Pressdowns
(warms x 2)
Drop Sets
6 x 160 - 6 x 90
5 x 160 - 6 x 90

Supersets
Rope Curls 12 x 80
DB Extentsions 12 x 65

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Rope Curls 11 x 80
DB Extentsions 10 x 65

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Rope Curls 10 x 80
DB Extentsions 10 x 60

5 minutes cool down
10 minutes stretching