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Chest and back – 2nd December 2012

Sean Lerwill wide-grip lat pulldown

Two sessions today…

Session 1:

Warm up using lat pull down various grips, various weight, 5 reps of each.

Wide Grip Pull Ups – eccentric lower
8 x wide grip pull up
2 mins rest

8 x wide grip pull up
2 mins rest

8 x wide grip pull up
2 mins rest

Bent Over Row – shoulder width grip
8 x BOR
1 min rest

8 x BOR
1 min rest

8 x BOR
1 min rest

Dumbbell Pec Flyes
8 x Flyes
1 min rest

8 x Flyes
1 min rest

8 x Flyes
1 min rest

Dumbbell Incline Pec Flyes
8 x Incline Flyes
1 min rest

8 x Incline Flyes
1 min rest

8 x Incline Flyes
1 min rest

Lat pull down – wide grip
8 x Lat pull down
1 min rest

8 x Lat pull down
1 min rest

8 x Lat pull down
1 min rest

Lat pull down – shoulder width grip
8 x Lat pull down
1 min rest

8 x Lat pull down
1 min rest

8 x Lat pull down
1 min rest

Chest Press Machine (heavy)
8 x chest press
1 min rest

8 x chest press
1 min rest

8 x chest press
1 min rest

Weighted Dips
8 x weighted dips
1 min rest

8 x weighted dips
1 min rest

8 x weighted dips
1 min rest

Session 2:

DTP Incline DB Press/DB Press

50 reps Incline
90 secs
Increase weight
40 reps incline
90 secs
Increase weight
30 reps incline
60 secs
Increase weight
20 reps incline
60 secs
Increase weight
10 reps incline
60secs

10 reps flat
60 secs
Decrease weight
20 reps flat
60 secs
Decrease weight
30 reps flat
90 secs
Decrease weight
40 reps flat
90 secs
Decrease weight
50 reps flat

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