5/14/14 Workout - 1st Push Day on Legs/Push/Pull/Legs Split (22 sets + 11 sets)

AM Workout (weight/reps)

Machine Ab Double Crunch

10/10, 20/10, 30/10, 40/5, 50/5, 60/5

Hammer Strength Incline Chest Press (weight/reps)
40/30, 100/10, 160/5, 200/3, 60/20

Hammer Strength Chest Press

180/2, 140/3, 100/6, 60/8, 40/12

Hammer Strength Shoulder Press

60/15, 40/14, 20/16

One-Arm Chest Flye Machine

50/10, 80/10, 110/8

PM Workout (weight/reps)

Close Grip Bench Press

65/20, 95/15, 115/15, 135/12, 155/8

One-Arm Drop Set Band Tricep Pressdowns
4x10

Strength Band Overhead Extensions

30

One-Arm Strength Band Kickbacks

10

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