Ed would superset flat dumbbell bench presses with
flat dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
Then I may do 3 sets of
flat dumbbell flyes again with higher reps so as not to place to much stress on my tendons and ligaments.
4)
Flat Dumbbell Flyes (using same weight as for the incline flyes): 2 - 3 sets of maximum amount of reps you can do with good form (60 seconds)
Not exact matches
Try supersetting
flat bench
dumbbell flyes with decline pushups.
When you want to build a bigger and more defined chest, people will often just stick with
flat bench presses or
dumbbell flyes.
Flat / incline
dumbbell flyes - machine
flyes.
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).
Chest
Flyes Flat Bench
Dumbbell Chest
Flyes Flat Bench Alternating
Dumbbell Chest
Flyes Flat Bench 1 Arm
Dumbbell Chest
Flyes
After the
flat bench press,
dumbbell flyes are one of the best chest exercises for overall pectoral development.
The
flat bench
dumbbell flyes belong in the isolating (single - joint) exercise group because only the shoulder joint is mobilized during the movement.
The
flat bench
dumbbell flyes are more difficult than the machine
flyes (pec - deck
flyes) because they require you to stabilize your upper body and create the path the
dumbbells follow rather than having a fixed line.
Flyes Flat Bench
Dumbbell Chest
Flyes Flat Bench Alternating
Dumbbell Chest
Flyes Flat Bench 1 Arm
Dumbbell Chest
Flyes
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10
flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
* Chest Incline Barbell Press 5 sets x 10 - 12 reps *
Flat Dumbbell Press 3 sets x 8 - 10 reps * Incline
Dumbbell Flyes 3 sets x 10 reps * Cable Crossovers 3 sets x 12 reps * Decline Bench Press 3 sets x 8 reps