CHEST          12/22/12

#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.  Start with a weight you can
      easily manage and then add weight each set.  Rest between sets.

#2  Double Suicide PLUS Hand Release Pushups
      BB Power Rack Bench Press 3RM

      For the double suicide, do 6 hand release pushups every time you return to the start 
      line.  For the entire double suicide, you end up doing 48 pushups.

      Immediately after you finish the double suicide, start a timer.  YOU HAVE 3 MINUTES
      from the time you finish the double suicide, to establish a 3 Rep Max for the 
      BB Power Rack Bench Press.  Do NOT bounce the bar off the power rack.  Let the bar 
      come to a complete stop before you begin the next rep.

#3  Do 2 rounds of:

      DB Nosebreaker - 20 reps 
      REST - 60 seconds
      BB Bench Press (normal grip, no pause) - 12 reps

      Rest between rounds.

#4  Close Grip Pushup - 15 seconds
      REST - 15 seconds
      Close Grip Pushup - 30 seconds
      REST - 30 seconds
      Close Grip Pushup - 45 seconds
      REST - 45 seconds
      Close Grip Pushup - 60 seconds

      Have the tips of your thumbs about 2" apart.  NO hand release.