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Sunday workout


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  • Grand Poobah

  • Group:  Grand Poobah
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1) hi to low cable flies 5x15

2) Flat bench dumbbell press,pick a weight you can do 12 reps, only do 10 reps, drop to floor and do 8 clap pushups, flip over and do 25 crunches.

This is one set. count 20 seconds rest and do 8 sets. You have to complete in under 12 minutes total

3) Inclined bench dumbbell press do 10 reps, drop to floor on your knees, form a diamond with your hands and do 15-20 diamond grip pushups. 20 seconds rest, 6 total sets

4) With 100 pound dumbbells, try to do 100 reps of flat bench dumbbell presses in under 10 minutes.

Try for 10 sets of 10 reps. If you hit failure with the 100’s. drop to 80’s etc etc. Record your time!!!

5) Chest fly w/supination 5 sets by 15 slow reps, superset 12 clap pushups between each set (.30)


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