Workouts

Dumbbell or Barbell flat bench

• 2 warm up sets 20 and 15 reps HEAVY 5sets of 5reps
• Alternate weeks next week do 4 sets of 8-10reps

Incline dumbbell press supersetted with incline dumbbell flies

• Press; 4sets 20,10,8,15reps. Flies; 4sets 8-10reps

Chest press machine plate loaded or pulley machine supersetted with dips or assisted dips.

• Press; 3sets 20reps. Dips; 3sets to failure

Cable flies or pec deck supersetted with pushups

• Flies; 3sets 12-15 reps. Pushups; 3sets to failure

Tricep push downs with rope supersetted with overhead rope extensions.

• 6sets of 10-12 on both.

Chest/Delts/Abs Exercise (each tap/reach= 1)

• 3x8 bench press
• 3x10 cable triceps pulldowns (palms up)
• 3x12 Incline DB Fly's
• 3x8 DB Front Raises
• Super Set Burn Out 4x10: (little to no rest)
• Seated Svend Press + Bench Plate Press
• 5x20 Plank Shoulder Tap + Toe Reach

Chest/Legs/Triceps/Calves Exercise:

• Flat Bench (12-15 reps)
• Flat Db Fly (12-15 reps)
• Box Squats (12-15 reps)
• Leg curl (12-15 reps)
• Skull crushers (12-15 reps)
• Seated calf raise (12-15 reps)
• Planks (12-15 reps)

Chest/Legs/ Tris Exercise:

• Pec-dec (6-8 reps)
• HS / db incline bench press (6-8 reps)
• Lunges (6-8 reps)
• Step-ups / Power jumps (6-8 reps)
• Dips / bench dips (6-8 reps)
• Leg press calf raise dbl (6-8 reps)
• Lower back machine (6-8 reps)

Chest/Tris/Core Exercise:

• Flat Bench (12-15 reps)
• Flat Db Fly (12-15 reps)
• Incline db bench (12-15 reps)
• Push-ups (12-15 reps)
• Dips (12-15 reps)
• Standing tricep ext (12-15 reps)
• Lower back mach (12-15 reps)

Chest/Tris/Core Exercise 2:

• Incline bench (6-8 reps)
• Incline flyes (6-8 reps)
• LF bench (6-8 reps)
• Low cable crossover (6-8 reps)
• Close grip bench (6-8 reps)
• Skull crushers single (6-8 reps)
• Lower back mach (6-8 reps)