Massive iron

Contributed by: Dano

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Chest triceps

• Bench Press - Dumbbell
  3 sets × 8 reps, 90s rest
• Decline Bench Press - Barbell
  3 sets × 10 reps, 90s rest
• Chest Press - Lever
  3 sets × 12 reps, 1m rest
• Pec deck - Lever
  3 sets × 15 reps, 1m rest
• Close Grip Bench Press - Barbell
  3 sets × 10 reps, 90s rest
• Triceps Extension - Lever
  3 sets × 12 reps, 1m rest
• Rope triceps extention - Cable
  3 sets × 12 reps, 1m rest

Back biceps

• Deadlift - Barbell
  3 sets × 5 reps, 2m rest
• Bent-over Row - Barbell
  3 sets × 10 reps, 2m rest
• Pull-up - Bodyweight/Weighted
  3 sets × 0 reps, 75s rest
• V-bar puldown - Lever
  3 sets × 12 reps, 1m rest
• Preacher Curl - Lever
  3 sets × 12 reps, 75s rest
• Alternating Curl - Dumbbell
  3 sets × 12 reps, 1m rest
• Rope cable curl - Cable
  3 sets × 12 reps, 1m rest