Short Vlog | Gain Certified Chest Workout | Cooking Juicy & Flavorful Shrimp

#chest #gaincertified
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Monday’s Workout Chest & Triceps
*Warm -Up* Machine Chest Fly 3 sets x 10 reps (Go as heavy as possible. Rest 1-3 minutes)
1a) Flat Barbell Bench Press 4 sets x 8-10 reps (Work up to a 8 rep max, use full range of motion. Rest 2 minutes after each set. I did 225lbs,245lbs,255lbs,275lbs)
1b) Wide Grip Barbell Bench Press 4 sets x 8-10 reps & 3rd & 4th set is a drop set x failure!!! (I used 205lbs and did 135lbs on my drop sets)
2a) Incline Dumbbell Bench Press 2 sets x 8-10 reps and
***SUPER-SET***
2b) Incline Dumbbell Fly 2 sets x 10-12 reps Rest 2 minutes after every set
***Optional*** Machine Chest Fly 2 sets x 10-15 reps (SQUEEEEEEZE)
3) Single Arm Dumbbell Behind Head Extensions 4 sets x 20-25 reps Rest 2 minutes after every set)

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