CHEST          11/10/12

#1  BB Bench Press with ISOMETRIC PAUSE         3-3-3-3 reps

      When you pause at the bottom for 2 seconds, the bar is NOT touching your chest.
      Keep the bar at least an inch or two from your chest.  

      Be thoroughly warmed up before you start #1.  Start with a weight you can easily
      manage and then add weight each set.  Rest between sets.

#2  Do 2 rounds of:

      BB Bench (TOP 1/2 of the range of motion) - 5 reps
      BB Bench (BOTTOM 1/2 of the range of motion) - 5 reps
      BB Bench (FULL range of motion) - 5 reps

      Rest between rounds.
      Set up with the grip you would normally use, then move each hand in about 2".

#3  Hand Release Pushup          25-20-15-10-5 reps
      Goblet Squat                         5-10-15-20-25 reps

      #3 is continuous work.  Do 25 pushups, then 5 squats, then 20 pushups, 
      then 10 squats, etc.