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Chest and triceps – 21st January 2013

Royal Marines

With fellow ex Royal Marine PTI Jon Stratford.

Warm-up:
Mobility
Light weight bench press adding weight over a series of sets

  • Bench press
    5 sets x 10 reps, Rest 60 secs, Tempo 4010
  • Supersets
    • 1a. Dips
    • 1b. Triceps cable rope ext
      4 sets x 10 reps, Rest 60 secs, Tempo 4010
  • Supersets
    • 2a. Dumbbell chest press
    • 2b. Dumbbell pec flyes
      3 sets x 10 reps, Rest 60 secs, Tempo 4010
  • Supersets
    • 3a. Incline dumbbell chest press
    • 3b. Incline dumbbell pec flyes
      3 sets x 10 reps, Rest 60 secs, Tempo 4010

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