Chest & Shoulders

A1

Notes:

Low Incline Dumbbell Press

3 sets of 6-8/6-8/15-20 reps. Perform two heavy loading sets and finish with 1 back down set, decreasing weight by roughly 20-30%. Complete Rest (3 min)

  • 3 Sets

B1

Notes:

Rhomboid Pulldown

3 sets of 8-10 reps. Partial Rest (2 min)

  • 3 Sets

Superset

B2

Notes:

Cable Chest Press

3 sets of 8-10 reps. Partial Rest (2 min)

  • 3 Sets

C1

Notes:

DB Butterfly Laterals

3 sets of 8-12 reps. Start with a 12RM, and you’ll organically drop down to the bottom end of the rep scheme by the final set. Minimal Rest (0s)

  • 3 Sets

Superset

C2

Notes:

DB W Raise

3 sets of 8-12 reps. Use the same Dumbbells As C1. Minimal Rest (0s)

  • 3 Sets

C3

Notes:

DB Rear Delt Fly

3 sets of 8-12 reps. Use the same Dumbbells As C1. Minimal Rest (0s)

  • 3 Sets

C4

Notes:

DB Rear Delt Row

3 sets of 10 reps. 5 second hold in the peak contraction on all reps. Use the same Dumb-bells As C1. Minimal Rest (0s)

  • 3 Sets

READY TO BEGIN THE FULL PROGRAM?

Start your free trial