'http://www.shytownfitness.com CHEST & BICEPS  Warm up:  2 sets x 25 pushups  ~Chest  1st SuperSet:  Alternate between these two exercises for 3 complete circuits.  Increase weight load each set, should be approaching failure the first two sets, third set should achieve failure.  • DB Incline Chest Press w/ Isometric Hold at Top of motion:  15 x, 12x, 10x  • DB Incline Chest Fly w/ slight Pronation of palms to thumbs together:  15x, 12x, 10x  • After superset completion, perform 20 inverted pushups.  2nd SuperSet:  Alternate between these two exercises for 3 complete circuits.  Increase weight load each set, should be approaching failure the first two sets, third set should achieve failure.  • DB Incline Chest Press w/ Isometric Hold at Bottom of motion: 15x, 12x, 10x  • Single arm Cable Fly:  15x, 12x, 10x  3rd SuperSet:  Alternate between these two exercises for 3 complete circuits.  Increase weight load each set, should be approaching failure the first two sets, third set should achieve failure.  • Decline Cable Press: 15x, 12x, 10x  • Decline Cable Fly: 15x, 12x, 10x  • After superset completion, perform pushups on stability ball to failure.   ~Biceps  1st SuperSet:  Alternate between these two exercises for 3 complete circuits.  Increase weight load each set, should be approaching failure the first two sets, third set should achieve failure.  • Angled Barbell Curl: 15x, 12x 10x  • DB Close Grip Hammer Curls: 15, 12x, 10  2nd SuperSet:  Alternate between these two exercises for 3 complete circuits.  Increase weight load each set, should be approaching failure the first two sets, third set should achieve failure.  • Incline Cable Curl: 15x, 12x, 10x  • Popeye\'s: 15x, 12x, 10x  3rd SuperSet:  30 seconds rest between sets.  Should require spot for 4th, 5th and 6th set.  • 6-Set Volumization, Preacher Curl: 10x, 10x, 10x, 10x, 10x, 10 NEGATIVES to failure.' 

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