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