Chest/shoulders/triceps/back
Incline dumbell press on low angle – Do a few warm up sets to get started. Pyramid up on these doing sets of 8. Don’t lock out, keep continuous tension. Keep going up until you can’t get 8 reps. We’ll count the last 3 sets as work sets. 3 total work sets.
Incline barbell press – Pyramid up on these doing sets of 8 as well, until you can’t get 8. Again, do not lockout, and go up until you can’t get 8. On this we will count the last 3 sets as working sets too. 3 total work sets.
Stretch pushups – 3 sets to failure – keep your chin up while doing; try to touch the floor with your chest. 3 total work sets.
Smith decline bench press – Use a slight angle as you know. Use a wide grip on these this time. Put a weight on there you can do 15 with. Pause the weight for 1 second on your chest and then drive to ¾ lockout. Go to failure like this for 3 sets total. 3 total work sets.
VBar pushdowns – Do 1 warm up set to get feel. Do 4 sets of 12 with 30 second breaks between sets. Don’t flex at the bottom. Keep the weight moving, continuous tension. Try to go fairly heavy.
Seated dumbell side laterals – I want you to do 8 perfect reps on these, and then do 15 partials out of the bottom. Do 4 sets like this. The partials won’t be too bad because the weight isn’t real heavy, but by the time you get through the 4
th set, your shoulders will be on fire and pumped. Rest about 90 seconds between sets. 4 total work sets.
Banded rear delt pulls/face pulls – Do 4 sets of 10 flexing at the contracted position for 2 seconds on each rep. total work sets.
Narrow grip chins – 4 sets to failure. Use straps, keep your chest arched. 4 total work sets.
