Dumbbell Bench Press + Max Effort Dip Supersets and Chest Intervals

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) 3x10 DB bench press (with twist at the top) - superset w/10 incline DB fly
B.) In as few rounds as possible - 100 dips - superset w/5 weighted push ups
C.) 3x4min on/1min off - Cable fly/push ups/burpees/situps/rest

Results
A.) 70lbs/35lbs
B.) 83 (Joe finished 100 first) - 7 rounds
C.) 175 reps @ 20lbs cable

Evening

Work
A.) -

Results
A.) -

Notes:
Great gut check session without touching a barbell. I'm fond of these days since we work more of the intricate muscle groups rather than the large portion of the pectoral associated with barbell work.

Most athletes, not all, have a deficiency with their minor pectoral regions. I'm glad this group (with some groaning) is willing to work at in order improve overall chest health, not just chest mass.