Shoulder, Chest, Arm, Stomach, Back Muscles in the Upper Extremity.
Chest & Back
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CHEST Active warmup/pre exhaust¬¬¬ (TRISET) 1)-Cable flies 15 reps - 3 way Pushups (20 Wide, 20 Military, 20 Diamonds) when you finish pushups, immediately to pulldowns! (5 sets)¬¬ BACK Wide grip pull-down sets of 15/12/10/8 on last set do a drop set of 15 (i.e.15, 12, 10, 8, 15) NO rest in between sets! QUADSETS CHEST-SUPERSETS 2) Incline bench press sets of 5 reps - Superset heavy inclined flies 8 reps (5 sets) BACK-SUPERSETS Bentover barbell rows 8 reps -Superset 12 wide grip chinups (5 sets) CHEST-SUPERSETS 3) Inclined bench heavy dumbbell press 8 reps (3/3 tempo) (3 seconds counting up, 3 seconds counting down) -Superset diamond grip pushups 25 reps. drop to knees if and when you hit failure (4 sets) 60 seconds rest to the next BACK workout! BACK-SUPERSETS 3) Superset -Standing close grip T-bar row, heavy as possible 8-10 reps -Superset single armed dumbbell row 12 reps each arm (4 sets) Finisher! CHEST FST-7 Cable fly High to low! 12 reps 12 To your face, 12 to your chest, 12 to your abs! BACK FST-7 Seated Cable Rows! Heavy as possible! 10 reps Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley ----THURSDAY/CHEST & BACK CONTINUE----- 4)Pre-Ehaust-SUPERSET Cable fly high to low, immediately to pull ups 12 reps each 4 sets QUADSET-NO REST IN BETWEEN SET CHEST-SUPERSET 5) Flat bench dumbbell press heavy as possible 8 reps, 10 with spotter -Superset 15 double clap push-ups (4 sets) BACK-SUPERSET -inside grip chin-ups 15 reps -Wide grip chin-ups til failure (4 sets) CHEST-SUPERSET 6) Decline bench press 4x8 -superset dips 30 reps (4 sets) BACK-TRISET -Dumbell pullover heavy 8 reps -Strait arm pulldown 12 reps - Seated Wide Grip Rows 12 reps (4 sets) CHEST 7) Peckdeck 15 reps, focusing on contraction of inside of chest, hold each rep for 1.5 seconds on the squeeze -Close grip lockout pushup off the end of a bench, similar to a diamond grip pushup except now you only go down half way, focus on the squeeze and lockout at top, get your inner chest screaming!!! (5 sets) BACK Finisher -Seated machine rows 20 reps - Lower back hyper extensions 25 (5 sets) Abs: 4x25 ab wheels, 4x25 decline bench sit-ups, 4x20 ankles to hands
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Transcript of Chest & Back
CHEST Active warmup/pre exhaust¬¬¬ (TRISET) 1)-Cable flies 15 reps - 3 way Pushups (20 Wide, 20 Military, 20 Diamonds) when you finish pushups, immediately to pulldowns! (5 sets)¬¬ BACK Wide grip pull-down sets of 15/12/10/8 on last set do a drop set of 15 (i.e.15, 12, 10, 8, 15) NO rest in between sets!
QUADSETS CHEST-SUPERSETS 2) Incline bench press sets of 5 reps - Superset heavy inclined flies 8 reps (5 sets) BACK-SUPERSETS Bentover barbell rows 8 reps -Superset 12 wide grip chinups (5 sets)
CHEST-SUPERSETS 3) Inclined bench heavy dumbbell press 8 reps (3/3 tempo) (3 seconds counting up, 3 seconds counting down) -Superset diamond grip pushups 25 reps. drop to knees if and when you hit failure (4 sets) 60 seconds rest to the next BACK workout! BACK-SUPERSETS 3) Superset -Standing close grip T-bar row, heavy as possible 8-10 reps -Superset single armed dumbbell row 12 reps each arm (4 sets)
Finisher! CHEST FST-7 Cable fly High to low! 12 reps 12 To your face, 12 to your chest, 12 to your abs! BACK FST-7 Seated Cable Rows! Heavy as possible! 10 reps
Abs: 5 sets of 3 part ab medley, 5 sets of reverse crunches with ankle straps to low pulley
----THURSDAY/CHEST & BACK CONTINUE----- 4)Pre-Ehaust-SUPERSET Cable fly high to low, immediately to pull ups 12 reps each 4 sets
QUADSET-NO REST IN BETWEEN SET CHEST-SUPERSET 5) Flat bench dumbbell press heavy as possible 8 reps, 10 with spotter -Superset 15 double clap push-ups (4 sets) BACK-SUPERSET -inside grip chin-ups 15 reps -Wide grip chin-ups til failure (4 sets)
CHEST-SUPERSET 6) Decline bench press 4x8 -superset dips 30 reps (4 sets) BACK-TRISET -Dumbell pullover heavy 8 reps -Strait arm pulldown 12 reps -Seated Wide Grip Rows 12 reps (4 sets)
CHEST 7) Peckdeck 15 reps, focusing on contraction of inside of chest, hold each rep for 1.5 seconds on the squeeze -Close grip lockout pushup off the end of a bench, similar to a diamond grip pushup except now you only go down half way, focus on the squeeze and lockout at top, get your inner chest screaming!!! (5 sets) BACK Finisher -Seated machine rows 20 reps -Lower back hyper extensions 25 (5 sets) Abs: 4x25 ab wheels, 4x25 decline bench sit-ups, 4x20 ankles to hands
