JimGetsSlim.com

Tricep & Chest Day

Narrow Grip Dips

• 3 sets of 12

Wide Grip Dips

• 3 sets of 12

Dumbbell Press

• 12×60
• 12×65
• 12×70
• 12×75

Cable Cross Machine

• 10×70
• 10×80
• 10×90
• 10×100

Seated Fly

• 10×70
• 10×80
• 10×90

Rope Tricep Extensions

• 10×70
• 10×80
• 10×90

Incline Chest Pulldowns

• 12×225
• 12×275
• 12×295

Leg Raises

• 3 sets of 15

Ab Crunch Machine

• 12×110
• 12×170
• 12×190

Tricep & Bicep Day

Dumbbell Press

• 10×60
• 10×65
• 10×70
• 10×75

Dumbbell Incline Press

• 10×60
• 10×65
• 10×70

Wide Dips

• 3 sets of 12

Narrow Dips

• 3 sets of 12

Seated Flys

• 10×70
• 10×80
• 10×90

Decline Press

• 10×135
• 10×185
• 10×205

Tricep Rope Extensions

• 10×80
• 10×90
• 10×100

Leg Raises

• 3 sets of 12

Medicine Ball Crunches

• 3 sets of 15

Sit-Up Machine

• 3 sets of 20

Hanging Leg Twists

• 3 sets of 10

Weight Lifting Day

I haven’t lifted in a while, at least not in a serious manner, and it kind of showed today. I did a circuit routine of chest and triceps.

Bench Press

• 10×135
• 10×135
• 10×155

Incline Bench Press

• 10×135
• 10×135
• 10×155

Dips Wide Grip

• 3 sets of 10

Dips Narrow Grip

• 3 sets of 10

Insane Dumbbell Press

• 3 sets of 8 with 25 Lb dumbbells

Dumbbell Push-Ups

• 1 set of 15 with 25 LB dumbbells

Cable Cross Machine

• 10×60
• 10×70
• 10×80

Leg Raises

• 3 sets of 15

Ab Crunch Machine

• 3 sets of 15