PYRAMID PEC SQUEEZE

Dumbbell Chest Flyes - Pyramid Up & Down
6+ sets x 8 reps up & 6+ sets x reps to failure down
- start at 50% resistance - increase 5-10lbs/ set
- pyramid up - 8 reps - 2 second negatives
- pyramid down - reps to failure - 2 second negatives
- no rest - reracking dumbbells is your rest

GO GO POWER PRESS

Floor Seated One Arm Dumbbell Shoulder Press L/R
4 sets x 8 reps (2-0-1-0) rest 60 seconds
- (2 sec lower - 0 - 1 sec lift/press - 0)

MURDERING ARMS

A1. Dumbbell Overhead Tricep Extensions: 10 sets x 10 reps
A2. Dumbbell Bicep Hammer Curls Press: 10 sets x 10 reps
- 10th rep has to be challenging - no rest between sets