Chest and triceps today 💪💪
Note: Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range.
Chest
Super set
1A: Dumbbell FLYS
1B: DB INCLINE BENCH PRESS
REPS: 6-9 RM TO FAILURE
SETS 2
Rest 2 minutes between completed supersets.
2: DB INCLINE BENCH PRESS / ISO HOLD
SETS: 3 x 8 reps with ISO hold on last rep
Rest 90 seconds between completed sets.
3: BENCH PRESS
SETS: 5 x 6-9 RM Reps (to failure)
Rest just 60 seconds between completed sets.
CHEST FINISHER
3 ROUNDS no rest between sets 60 sec rest between rounds rounds
- DB FLOOR FLY ==> DB CHEST PULLOVERS perform Reps to failure
- DB FLOOR PRESS Reps to failure
- DB CHEST PULLOVERS Reps to failure
Triceps
Super set
1A: DB INVERTED KICKBACKS
1B: DB INCLINE TRICEP EXTENSIONS
SETS: 2
2: DB INCLINE TRICEP EXTENSIONS / ISO HOLD
SETS: 3 x 8 reps with ISO hold on last rep
Rest 90 seconds between completed sets.
3: CLOSE GRIP BENCH PRESS
SETS: 5 x Reps (to failure)
Rest just 60 seconds between completed sets.
Tricep finisher
PANCAKE PUSHUPS (To Failure)
DIAMOND CUTTER PUSHUPS (To Failure)
3 ROUNDS no rest between sets 60 sec rest between rounds rounds
