Workout: International Chest Day Mon 8-June-2015
Workout Technique:
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Sets X reps; Dumbbells (Db); Barbells (Bb);
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Tempo (S) = (Lower, Bottom, Lift, Top); (1.0.1.0)= Default
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↑ = Pyramid Up; ↓ = Pyramid Down/ Drop Set
Workout Program:
A1. BB Bench Press (531): 6 x 5 reps ↑
A2. Chin Ups: 6 x 5 reps
B1. BB Bench Press - Tension: 4 x 8 reps + Drop Set (3.0.1.0)
B2. Pull Ups: 6 x 5 reps
C. Cable Chest Flyes (Vertical, Low, Bent Over): 5 x 8³ reps (3.0.1.0)
D. Incline DB Chest Flyes + Chest Press (Neutral Grip): 4 x 8² (3.0.1.0)
E. Leg Extensions (Work The Stack): 8+ x 10 reps
F. BB Pause Squats: 4 x 8 reps (3.3.1.0)
G1. Lat Pulldowns Wide (Neutral Grip): 4 x 8 reps ↑
G2. Lat Pulldowns Narrow (Use Same Weight As G1): 4 x 8 reps ↑
H. Smith Machine Bent Over Lat Rows: 5 x 10 reps (3.0.1.0)
Work. Train. Devour.