The chest, tricep and shoulder workout

I am training for an endurance race or I would probably not take on so much in one session. This one really takes it out of you!

Duration     -     3 hrs

Bench press     - 5 sets - 8 reps

Close grip bench press     - 4 sets – 10 reps

Military press    -  3 sets – 12 reps

Dumbell incline press    -  3 sets – 12 reps

Dips     - 4 sets – to failure

Shrug     - 3 sets – 15 reps

Decline bench press     - 3 sets – 12 reps

Rope push down     - 4 sets – 10 reps

Seated shoulder press     - 4 sets – 12 reps

Cable crossover incline     - 5 sets – 10 reps

Cable overhead     - 4 sets – 10 reps

Lateral raise     - 3 sets – 10 reps

Front raise     - 3 sets – 10 reps

Abs (as always)

Crunches (weighted)     - 3 sets – 15 reps    

07/04/2012