Blog

Chest – 24th November 2012

Sean training

Warm up using seated cable machine
5 x press light
5 x fly light
10 x press light
10 x fly light

Superset cable chest press/cable pec flyes

10 x cable chest press
10 x cable pec flyes

90 sec rest

10 x cable chest press
10 x cable pec flyes

90 sec rest

10 x cable chest press
10 x cable pec flyes

90 sec rest

10 x cable chest press
10 x cable pec flyes

Bench Press
5 x warm up with bar
5 x warm up with 1/2 weight
10 x warm up full weight

90 sec rest

Bench Press rest/pause 10.6.4

10 x Bench press
10 sec rest
6 x Bench press
10 sec rest
4 x Bench press

2 mins rest

10 x Bench press
10 sec rest
6 x Bench press
10 sec rest
4 x Bench press

Pec Fly Machine

10 x pec fly
10 x pec fly

Supersets biceps cable curl/triceps cable ext

10 x biceps cable curl
10 x triceps cable ext
1 min rest
10 x biceps cable curl
10 x triceps cable ext
1 min rest
10 x biceps cable curl
10 x triceps cable ext

Sean Lerwill - Author

Sean is an former-Royal Marines Commando Officer & Physical Training Instructor. He has been published as a writer five times, has a BSc in Molecular Genetics and a Post Graduate Certificate in Education. He is also a MaxiNutrition ambassador.

New eBook: The Ration Pack Diet
Plus: Pass the PRMC