- Joined
- May 2, 2021
- Messages
- 1,224
1) active warmup:
• 5x15 inclined chest flies/ superset 15 dips
2) low inclined bench dumbbell press:
• 70’s x 10, 70’s x 10
• 90’s x 10, 90’s x 10
• 110’s x 10, 100’s x 10
• 130’s x 10, 100’s x 10
• 150’s x 8
• 160’s x 8
3) Regular grip bench press:
• 225x15
• 275x5
• 315x6
• 365x4
• 405x2
• 445x1
• 505x2
• 465x2
• 445x2
3) flat bench Dumbell press:
• 110’s, 8 sets of 10 reps
* complete in sub 7 minutes
4) triple set:
* chest on inclined bench
• 10 rear delt flies
• 10 front raises
• 10 lateral raises
* 4 rounds
5. triple set:
• 15 wide grip tricep pressdown
• 12 reverse grip tricep pressdown
• 15 double hammer curls
* no rest 4 rounds
6. triple set:
• 12 concentration curls each arm
• 8 sweeping curls inside, 8 outside
• 25 dips
* 4 rounds
7. triple set:
• 12 reverse curls ( slow negative)
• 12 overhead rope extensions
• AMRAP inclined bench Dumbell curls
* 3 rounds
** these weights can be adjusted and are just a reference point ** go as light as you need to but get it done!
• 5x15 inclined chest flies/ superset 15 dips
2) low inclined bench dumbbell press:
• 70’s x 10, 70’s x 10
• 90’s x 10, 90’s x 10
• 110’s x 10, 100’s x 10
• 130’s x 10, 100’s x 10
• 150’s x 8
• 160’s x 8
3) Regular grip bench press:
• 225x15
• 275x5
• 315x6
• 365x4
• 405x2
• 445x1
• 505x2
• 465x2
• 445x2
3) flat bench Dumbell press:
• 110’s, 8 sets of 10 reps
* complete in sub 7 minutes
4) triple set:
* chest on inclined bench
• 10 rear delt flies
• 10 front raises
• 10 lateral raises
* 4 rounds
5. triple set:
• 15 wide grip tricep pressdown
• 12 reverse grip tricep pressdown
• 15 double hammer curls
* no rest 4 rounds
6. triple set:
• 12 concentration curls each arm
• 8 sweeping curls inside, 8 outside
• 25 dips
* 4 rounds
7. triple set:
• 12 reverse curls ( slow negative)
• 12 overhead rope extensions
• AMRAP inclined bench Dumbell curls
* 3 rounds
** these weights can be adjusted and are just a reference point ** go as light as you need to but get it done!
