CHEST          5/9/13

#1  Do 1 round of:

      BB Bench Press (no chest touch, no pause) - 10 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.

#2  BB Bench Press WITH BANDS      2-2-2-2 reps

      5 seconds on the eccentric (lowering) phase and then move the bar as quickly as you 
      can on the concentric (upward) phase.  Start with a weight you can easily manage and
      then try to increase weight each set.  Rest between sets.

#3  Do 1 round of:

      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 8 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 6 reps
      REST - 45 seconds
      BB Bench Press with a 2 second PAUSE at the bottom of each rep - 4 reps

      Go as heavy as you can for each of the 3 sets.

#4  Do 1 round of: (same as #1 except for number of reps for bench press)

      BB Bench Press (no chest touch, no pause) - 6 reps
      Goblet Squat - 20 reps
      Toes to Bar - 10 reps
      BB Bench Press (no chest touch, no pause) - use the same weight again and go to 
            failure

      On the bench press, keep the bar about 1-3" off your chest at the bottom of each rep.  

#5  EZ Curl Bar Nosebreaker      15-15-15 reps

      Rest between sets.