Chest & Calves workout on 3/30/16

A video posted by Ian Heydecke (@bodybyian) on Mar 30, 2016 at 3:12pm PDT

Incline Hammer 4 x 20, rest - pause, Go halfway then come back down then do a full rep. That's one rep.

Smith Flat Bench press 4 x 20, SAA

Cable Crossovers 5 x 12-15, last set do 100 reps, rest - pause.

Seated Calf Raises 4 x 30, do 10 reps then hold for 10 seconds and repeat til you hit 30 reps.

Standing Calf Raises, 10 reps, then 10 bodyweight reps and repeat til you get to 100 per set. 4 sets.

Cardio (video)
10 rounds of 30 seconds intervals.