Monday at every gym seems to be chest day, so I figured I would contribute to the line at the flat bench. Today I worked out with a client of mine and he got the golden dumbbell award.
A: Barbell Chest Press
B: 2 med ball push-up; one @ feet, one @ arms 5 reps
C: 2 sets of wide parallel bar dips 15reps/ 8 reps
^Repeat for 5 sets. No rest between exercises, 60 seconds rest between circuits^
*3 more rounds of Circuit 1 w/ 225lbs. Flat Bench*
A: Cable rope hi-lo Tricep extensions reps to failure @ 50 lbs.
B: Cable rope hi-lo Tricep extensions drop set to failure @ 40lbs.
C: Hi pulley OH tricep extensions to failure @ 40 lbs.
^Repeat for 4 sets. No rest between exercises, 60 seconds rest between circuits^