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)
• Cable rope face - pulls: 3 drop - sets x 15
reps • Smith machine shoulder press: 3 sets x 8 - 12
reps • Single - arm standing shoulder press: 3 sets x 10
reps for each arm •
Dumbbell reverse
flies: 3 sets x 15
reps • Cable pull - aparts: 3 sets x 12
reps • Seated rope face - pulls: 3 sets x 15
reps
A1 Bench Press * — 3 x 8 (with 75 % of your 1
rep max) A2 Barbell Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X 10 - 12
U mean
Dumbbell Incline press 4 set 12
rep each, Chest
Flys with
Dumbbells (On Bench) 4 set 12
rep each right?
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