Chest/Tris 3

Horizontal Loading

LLT
Bench Press – Smith Machine

reps 6-8

load heavy

Tempo controlled

Rest 2min

Set	Reps	Load	Tempo	Rest
1	6-8	Heavy	Controlled	2min (h:m:s)
2	6-8	Heavy	Controlled	2min (h:m:s)
3	6-8	Heavy	Controlled	2min (h:m:s)
4	6-8	Heavy	Controlled	2min (h:m:s)

LLT
Tricep Pressdown

reps 12-15

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	12-15	Moderate	Controlled	1-2min (h:m:s)
2	12-15	Moderate	Controlled	1-2min (h:m:s)
3	12-15	Moderate	Controlled	1-2min (h:m:s)

LLT
Cable Press – Split Stance, Single Arm

reps 8-10

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	8-10	Moderate	Controlled	1-2min (h:m:s)
2	8-10	Moderate	Controlled	1-2min (h:m:s)
3	8-10	Moderate	Controlled	1-2min (h:m:s)
4	8-10	Moderate	Controlled	1-2min (h:m:s)

LLT
Tricep Cable Kickback

reps 10-12/arm

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	10-12/arm	Moderate	Controlled	1-2min (h:m:s)
2	10-12/arm	Moderate	Controlled	1-2min (h:m:s)
3	10-12/arm	Moderate	Controlled	1-2min (h:m:s)

UMT
Windmill Pushup

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
Machine Assisted Dips

reps 8-10

load moderate

Tempo controlled

Rest 1-2min

Set	Reps	Load	Tempo	Rest
1	8-10	Moderate	Controlled	1-2min (h:m:s)
2	8-10	Moderate	Controlled	1-2min (h:m:s)
3	8-10	Moderate	Controlled	1-2min (h:m:s)