2/19 Chest and Triceps [CHALLENGE WK7/DAY6]

[Challenge week 7/day 6] Happy Saturday! 2/19 Training Day Overview: Suggested Accessory Equipment: large loop band. Warm Up: Foam roll, 10 mins steady state cardio. 1. Incline Bench Press: 6S/2-4R [1-2 warm up sets] 2. Barbell Bench Press: 5S/10R [every 30 seconds] Compound Set: 3. Bent Forward Cable Chest Fly: 3S/5R drop 10R [3 second pause at the top of each rep for the first 5 reps, steady tempo on the drop set] 4. Decline Hex Press: 3S/5R drop 10R [3 second pause at the top of each rep on the first 5 reps, steady tempo on the drop set] Compound Set: 5. Double Dumbbell Overhead Extension: 3S/8-10R 6. Seated Double Cable Supinated Grip Kickbacks: 3S/10-12R 7. Assisted/banded Dips: 1S/1 minute 8. Burnout Challenge: Push Ups: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]