Chest / Calves

Treadmill - 100 calories

Seated leg press calf extension

4x7/7/7 (Toes in, neutral, and out) | 1:1:2:0 | 45 second rest

Seated cable fly / Single leg calf raise

4x10-12 / 10 | 1:1:2:0 | 45 second rest

Bench press

4x12-5 | 1:0:2:2 | 60 second rest

Guillotine press / Dips

4x12-7 / Failure | 1:0:2:0 | 45 second rest

Chest press machine (neutral grip)

4x12-7 drop set x10 x10 | 1:1:2:0 | 45 second rest

*No rest on drop sets

** No video available **

Hammer decline press

4x12-7 | 1:1:2:0 | 45 second rest

Stair calf raises

20 or more steps - 5 reps each NO rest

#chest #calves