Chest/Bicep Training (* indicates warm-up set)

Incline barbell presses                      Bar      X 25*
                                                       135lbs. X 12*
                                                       185lbs. X 10*
                                                       225lbs. X 8
                                                       275 lbs X 8

Hammer Strength Seated Bench       180lbs  X 10*
                                                        270lbs  X 6-8

Incline Dumbbell Flyes                    50lbs  X 12*
                                                       75lbs  X 8

Icarian Chest Fly Machine              100lbs X 12

Alternate dumbbell curls                  30lbs   X 30

Concentration curls                           45lbs   X 10*
                                                         60lbs   X 6-8

Straight-bar curls                             100lbs  X 6-8

Cambered-bar curls                         115lbs X 6-8

FST-7 Icarian Seated Chest Press   250lbs X 12, 7 sets
FST-7 Seated Preacher (Elevated)  60  lbs X 12, 7 sets