- Joined
- May 2, 2021
- Messages
- 1,224
1) 5X20 CABLE FLY ACTIVE WARMUP PRE PUMP
2) INCLINE DUMBELL PRESS 8 REPS, SUPERSET FLAT DUMBELL PRESS 8 REPS (5 SETS)
3) INCLINE BENCH 5 REPS, SUPERSET FLAT BENCH 5 REPS (5 COUNT NEGATIVE/ FULL EXPLOSION ON POSITIVE, BOTH EXERCISES) 5 SETS
4) INCLINE DUMBELL POWER BENCH 8 REPS, SUPERSET FLAT BENCH DUMBELL POWER BENCH 8 REPS ( START WITH BOTH DUMBELLS IN UP POSITION, LOWER ONE ARM KEEPING OTHER STRAIT, THEN PRESS BACK TO START POSITION AND BEGIN TO LOWER THE OTHER, ALTERNATING)
5) HEAVY WEIGHTED CHEST DIPS. 5 REPS TIL FAILURE, DROP WEIGHT, DIPS TIL FAILURE, DROP TO FLOOR CLAP PUSHUPS TIL FAILURE (5 SETS)
6) FLAT DUMBELL FLIES 8 REPS (4 COUNT NEGATIVE, 2 SECOND PAUSE, 3 SECOND POSITIVE), SUPERSET FEET ON BENCH HANDS ON FLOOR, UPPER CHEST PUSHUPS 30 (5 ETS)
7) LOW TO HIGH CABLE FLY 15 REPS, SUPERSET HI TO LOW CABLE FLIES 15 REPS (3 SETS)
2) INCLINE DUMBELL PRESS 8 REPS, SUPERSET FLAT DUMBELL PRESS 8 REPS (5 SETS)
3) INCLINE BENCH 5 REPS, SUPERSET FLAT BENCH 5 REPS (5 COUNT NEGATIVE/ FULL EXPLOSION ON POSITIVE, BOTH EXERCISES) 5 SETS
4) INCLINE DUMBELL POWER BENCH 8 REPS, SUPERSET FLAT BENCH DUMBELL POWER BENCH 8 REPS ( START WITH BOTH DUMBELLS IN UP POSITION, LOWER ONE ARM KEEPING OTHER STRAIT, THEN PRESS BACK TO START POSITION AND BEGIN TO LOWER THE OTHER, ALTERNATING)
5) HEAVY WEIGHTED CHEST DIPS. 5 REPS TIL FAILURE, DROP WEIGHT, DIPS TIL FAILURE, DROP TO FLOOR CLAP PUSHUPS TIL FAILURE (5 SETS)
6) FLAT DUMBELL FLIES 8 REPS (4 COUNT NEGATIVE, 2 SECOND PAUSE, 3 SECOND POSITIVE), SUPERSET FEET ON BENCH HANDS ON FLOOR, UPPER CHEST PUSHUPS 30 (5 ETS)
7) LOW TO HIGH CABLE FLY 15 REPS, SUPERSET HI TO LOW CABLE FLIES 15 REPS (3 SETS)
