Not exact matches
Flat - bench
dumbbell or barbell
press: 3 sets x 8 - 12
reps 3.
--
Flat Dumbbell Bench
Press: 12 - 15
reps. — Incline
Dumbbell Press: 12 - 15
reps. — Dips: as many
reps as possible.
To start off your pec workout, perform 3 - 4 sets of
flat or decline
dumbbell presses for 5 to 7
reps per set.
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 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, 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, and a quick last break and I pound out my last 10
reps for a 100 total
reps for a 100 total
RepsReps
What I like to do is to focus on two main exercises like incline
dumbbell press and
flat dumbbell press (for chest) and do 4 sets of 12 - 15
reps for both exercises.
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12
reps workout doing middle chest compound exercises like dips and
flat barbell or
dumbbell bench
presses (which basically works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example...
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
Monday - Chest, Biceps, Triceps
flat bench - 2 sets 8
reps barbell curl - 2 sets 10
reps incline bench
press - 2 sets 8
reps Tricep dumbell extension - 2 sets 10
reps incline
dumbbell curl - 2 sets 10
reps triceps cable
press down - 2 sets 10
reps Core workout - Sit - ups, leg lifts etc..
Ed would superset
flat dumbbell bench
presses with
flat dumbbell flyes for 4 sets of 8 to 10
reps per exercise.
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3 - 5
reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10
reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10
reps Pressing Power Movement: Flat dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
Pressing Power Movement:
Flat dumbbell presses 3 sets of 3 - 5
reps Assistance
pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
pressing movement: Weighted dips 2 sets of 6 - 10
reps Assistance
pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
pressing movement: Seated
dumbbell shoulder
presses 3 sets of 6 - 10
reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10
reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10
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:
* 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