For the guys in Bemidji

Chest Shoulders and Tri's


Db Single Arm Bench- 4x8
Db Incline Bench- 3x10
Db Incline Flyes- 3x10
Push Press- (use some weight on the bar for these. Use a quarter squat and drive the bar over head. Use belts.) 1 warm up x6, then 3x6
SUPERSET: Laterals- 3x10, Aich's Tri's- 3x10
Feet on the bench Close grip push ups- 3x10-12
Abs- Weight on the head Bent Knee sit ups- 3x25


Have fun boys. Go big or go home!
Coach George W.Phipps