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Chest and triceps – 15th November 2012

Sean Lerwill performing dips

Today’s session was chest and tris.

Bench press warm up with bar
Press ups slow x 5

Bench press 10 reps x 4
Dumbbell press 8 reps x 3
Dumbbell incline press 8 reps x 3

Dumbbell pec flyes 12 reps x 2
Dumbbell incline flyes 10 reps x 2

Cable chest press rest, pause
10 reps, 10 seconds rest, 6 reps, 10 seconds rest, 4 reps
x 2

Cable pec flyes
10 reps, 10 seconds rest, 6 reps, 10 seconds rest, 4 reps
x 2

Triceps cable extension 10 reps x 3

Dips (4 second eccentric lower, legs pointing straight down to floor under hips) 10 reps x 3

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 Maximuscle ambassador.

Out now: The Ration Pack Diet
Plus: Pass the PRMC