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Chest, delts and triceps – 27th June 2014

Sean Lerwill's Under Armour shorts

Today’s session was again in keeping with the 12-15reps with drop sets or rest pause sets for the last set.

Today looked like:

Warm-up: shoulder mobility/light bench press/press-ups

  1. Bench press. tempo 3030, 3sets, 12-15reps, last set 2 x rest/pause sets to failure.
  2. Cable-crossover. tempo 3030, 3sets, 12-15reps, last set 2 x dropsets (20-30% drop)
  3. Incline DB press. tempo 3030, 3sets, 12-15reps, last set 2 x dropsets (20-30% drop)
  4. Arnold press. tempo 3030, 3sets, 12-15reps, last set 2 x dropsets (20-30% drop)
  5. Seated lateral raise. tempo 3030, 3sets, 12-15reps, last set 2 x dropsets (20-30% drop)
  6. Seated triceps ext machine. tempo 3030, 3sets, 12-15reps, last set 2 x dropsets (20-30% drop)

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