Workout of the Week 4/8

Chest and Triceps
Bench Press -2 warm up sets

-Increase until 1 rep max for that day

-Drop 20lbs and complete 3 sets of 2 reps

-Drop weight and complete 8 reps

-Pause press at 1 rep max – 40lbs for failure

Incline Dumbbell Press -4 sets of 8 reps
Landmine Press -4 sets of 8 reps
Cable Flys -4 sets of 8 reps
Decline Machine -4 sets of 8 reps
Dips -4 sets till failure

-Body weight for first set

Tricep Push Downs -4 sets of 8 reps
Rope Push Downs -4 sets of 8 reps
Reverse Tricep Push Downs -4 sets of 8 reps
Incline Skull Crushers -4 sets of 8 reps

 

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