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Description

Chest/ Shoulders/ Triceps--- use moderate controllable weight for all exercises. Employ 3 second eccentric contractions and 1.5 rep principle (all the way down, come back up half way, go down again, then all the way up. Thats 1 rep) last set of each exercise.


Exercises

Set 1: 4 rounds
Dumbbell Bench Press
Weights: Moderate
Dumbbell Bench Press
8 reps
Transition
Transition
15 seconds
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
8 reps
Rest
Rest
30 seconds

Set 2: 4 rounds
Bench Dumbbell Fly
Weights: Moderate
Bench Dumbbell Fly
10 reps
Transition
Transition
10 seconds
Weights: Moderate
Dumbbell Bench Svend Press
8 reps
Rest
Rest
45 seconds

Set 3: 10 rounds
Incline Dumbbell Bench Press
Weights: Heavy
Incline Dumbbell Bench Press
3 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Governators
Weights: Moderate
Governators
8 reps
Transition
Transition
20 seconds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
10 reps
Rest
Rest
45 seconds

Set 5: 1 round
Transition
Transition
1 minute

Set 6: 1 round
Weights: Moderate
Rope Tricep Push Down
12 reps
Rest And Increase weight
Rest And Increase weight
10 seconds
Arms - Back Stretch
45 seconds
Weights: Heavy
Rope Tricep Push Down
10 reps
Rest And Increase weight
Rest And Increase weight
45 seconds
Weights: Heavy
Rope Tricep Push Down
8 reps

Set 7: 1 round
Transition
1 minute

Set 8: 4 rounds
Weights: Heavy
Machine Chest Flys
12 reps
Rest
Rest
1 minute

Set 9: 1 round
Transition
Transition
1 minute

Set 10: 6 rounds
Elevated Chest Dips
6 reps
Rest
Rest
45 seconds

Set 11: 10 rounds
Weights: Moderate
Cable Crossovers
10 reps
Raise Pulley 2 Spaces
15 seconds
Rest
Rest
25 seconds


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