100 incline
dumbbell press (I know michael says
flat, but my upper chest lags, so I place the bench on a slight incline and I make sure I mix up between a hammer
grip to a straight
grip to get the right pump in my chest... I get to about 65 reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
You should also perform: 3 × 8 - 12 reverse -
grip chin - up with
flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline bench
press superset with Incline
dumbbell fly 4 sets x 6 reps *
Flat bench
dumbbell press superset with decline bench
press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close
grip bench
press superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions superset with
dumbbell kickbacks 3 sets x 12 reps
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: