Not exact matches
Incline
dumbbell bench press — 3 x 10,8,6 (
after the warm up, pyramid your way up to 5 reps to failure) Barbell
bench press — 3 x 10,8,6 Pec - deck fly or
dumbbell fly — 3 x 15 (pick a weight that you can easily do 12 - 15 reps with)
Chest barbell incline press,
dumbbell incline press, barbell
bench press,
dumbbell bench press, incline
dumbbell flye, flat
bench dumbbell flye, parallel bar dip, Rader chest pull or «breathing» pullover (
after heavy squats or deadlifts).
Currently I am stuck at 46 reps in the
dumbbell bench for four workouts in a row,
after having been able to add one rep per workout previous to hitting this wall.
Let's say you're doing four sets of squats and you plan on doing four sets of
dumbbell bench presses
after that.
After the flat
bench press,
dumbbell flyes are one of the best chest exercises for overall pectoral development.
After warming up, perform: 4 × 5 Barbell back squats (120 - second rests) 4 × 5 Barbell Romanian deadlift (120 - second breaks) 4 × 5 - 8 Incline bench dumbbell press supersets (60 - second rest after each superset) 4 × 5 - 8 Wide - grip pull - up super
After warming up, perform: 4 × 5 Barbell back squats (120 - second rests) 4 × 5 Barbell Romanian deadlift (120 - second breaks) 4 × 5 - 8 Incline
bench dumbbell press supersets (60 - second rest
after each superset) 4 × 5 - 8 Wide - grip pull - up super
after each superset) 4 × 5 - 8 Wide - grip pull - up supersets.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes
after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps curl with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
After re-racking the
dumbbells, we headed over to the incline
bench press for 3 sets using a rest - pause style.
I obviously had no clue what I was doing but I would lay in bed at night
after everyone had gone to sleep and do
bench presses with my dad's old
dumbbells.