CHEST          1/15/13

#1  BB Floor Press (2 second PAUSE at the bottom of each rep)      3-3-3-3-3 reps

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

#2  EZ Curl Bar Nosebreaker      25-20-15 reps

      This is 3 sets.  Rest between sets.

#3  Do 2 rounds of:

      BB Bench Press (Close Grip, 1.5 REP) - 5 reps
      EZ Curl Bar Pullover - 10 reps
      Close Grip Pushup (thumbs about 2" apart) - 20 reps

      Rest between rounds.
      For the close grip bench press, have your index fingers just touching the smooth
      part of the bar.  There is no hand release for the close grip pushup.

#4  Do 2 rounds of:

      Squat Box Jump - 1 minute
      DB Incline Press - 1 minute
      REST - 1 minute
      BB Bench Press (NO TOUCH) - 10 reps

      Rest between rounds.
      The squat box jump, is essentially a jump squat onto an 18" box or tire.  Stand 
      directly in front of the box, do a full squat, then come up out of the squat and
      jump onto the box as quickly as you can.  Stand all the way up on the box, at the
      top of each rep.

      For the NO TOUCH  BB Bench Press, don't let the bar touch your chest at
      the bottom of each rep.  Keep the bar about 1" - 3" off your chest at the bottom
      of each rep.