Not exact matches
For this finisher you'll need to
set the machine fly, incline hammer strength machine, incline smith machine and
cable crossover machine to a moderate weight, then perform one
set of 12 reps at each machine, performing pushups to failure between each
set.
After that, try some incline dumbbell flyes for three
sets of 15, 12 and 10 reps each, and then finish off with three
sets of 12 reps each of
cable crossovers.
Unlike single - joint dumbbell variations,
cable crossovers and flies, including those performed on the peck deck machine, allow you to flex your pecs in the top contracted position on every
set, thereby working the chest hardest in the full contracted position and calling for a greater involvement of the inner pec fibers.
Bench press — 3
sets x 15, 10 and 4 reps... superset with
cable crossovers — 3
sets x 20 reps Dumbbell flyes — 3
sets x 20, 15 and 6 reps... superset with
cable crossovers — 3
sets x 20 reps Incline bench press — 3
sets x 15 reps Barbell pullovers — 3
sets x 25 reps Dips — 3
sets to failure
Cable crossovers — 3
sets x 25 reps
The idea is to progressively move up in weight on each
set of the bench press,
cable crossovers, and lying low - pulley chest flyes.
Incline barbell press — 4
sets / 8 -10 reps
Cable crossover or dumbell
crossover — 4
sets / 10 -12 reps Weighted chin ups — 4
sets / 8 -10 reps Seated
cable row — 4
sets / 10 -12 reps Friday (Shoulders and arms, hypertrophy)
Go to the
cable crossover station and
set both of the
cable columns to the lowest
setting.