Chest/Tri 1

Horizontal Loading

LLT
Bench Press – Barbell

reps 6-8

weight_percent 60%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	6-8	60% %	Controlled	1-2min (h:m:s)
2	6-8	70% %	Controlled	1-2min (h:m:s)
3	6-8	80% %	Controlled	1-2min (h:m:s)
4	6-8	85% %	Controlled	1-2min (h:m:s)

LLT
Triceps Pushdown – Cable

reps 10

weight_percent 70%

Tempo controlled

Rest 60s

Set	Reps	Weight	Tempo	Rest
1	10	70% %	Controlled	60s (h:m:s)
2	10	75% %	Controlled	60s (h:m:s)
3	10	80% %	Controlled	60s (h:m:s)

ULT
Stability Ball Push Up

reps 6-8

Tempo controlled

Rest 1-2min

Set	Reps	Tempo	Rest
1	6-8	Controlled	1-2min (h:m:s)
2	6-8	Controlled	1-2min (h:m:s)
3	6-8	Controlled	1-2min (h:m:s)

LLT
Single Arm Tricep Pressdown

reps 10-12

weight_percent 70%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	10-12	70% %	Controlled	1-2min (h:m:s)
2	10-12	75% %	Controlled	1-2min (h:m:s)
3	10-12	75% %	Controlled	1-2min (h:m:s)

LLT
Incline Kettlebell Bench Press

reps 6-8

weight_percent 60%

Tempo controlled

Rest 1-2min

Set	Reps	Weight	Tempo	Rest
1	6-8	60% %	Controlled	1-2min (h:m:s)
2	6-8	70% %	Controlled	1-2min (h:m:s)
3	6-8	80% %	Controlled	1-2min (h:m:s)
4	6-8	85% %	Controlled	1-2min (h:m:s)

LLT
Machine Triceps Pushdown – Tricep Workout

reps 8-10

weight_percent 70%

Tempo controlled

Rest 60s

Triceps

Set	Reps	Weight	Tempo	Rest
1	8-10	70% %	Controlled	60s (h:m:s)
2	8-10	80% %	Controlled	60s (h:m:s)
3	8-10	90% %	Controlled	60s (h:m:s)