OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


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


Related Workouts

  • Full Body Renovation
    Full Body Renovation
    51 mins 20 secs, Intense
  • Cardio Extreme
    Cardio Extreme
    50 minutes, Intense
  • Hold that Bar
    Hold that Bar
    1 hour, Moderate
  • Insanity Rapid Blaster Master
    Insanity Rapid Blaster Master
    1 hr 10 mins, Intense
  • Legs & Cardio Workout
    Legs & Cardio Workout
    58 mins 25 secs, Moderate
  • Exotic Brazillian Bod
    Exotic Brazillian Bod
    56 mins 5 secs, Intense

To do this workout, please create an account or log in.



You Might Also Like

Tricep Workout

Tricep Workout

Intense Ic_time_32x32 8 mins  
Fight Fit

Fight Fit

Intense Ic_time_32x32 61 mins  
12 Week MASSacre - B/B/A (Phase 1)

12 Week MASSacre - B/B/A (Phase 1)

Intense Ic_time_32x32 56 mins  
Full Body   Ic_workout_dumbbell_32x32 Strength Machine, Dumbbell, Barbell, Bench, Pull Up Bar
12 Week MASSacre - Chest  (Phase 2)

12 Week MASSacre - Chest (Phase 2)

Intense Ic_time_32x32 42 mins  
Chest   Ic_workout_dumbbell_32x32 Barbell, Bench, Dumbbell, Strength Machine
12 Week MASSacre - Abs (Phase 2)

12 Week MASSacre - Abs (Phase 2)

Intense Ic_time_32x32 33 mins  
Core  
12 Week MASSacre - L/A (Phase 3)

12 Week MASSacre - L/A (Phase 3)

Intense Ic_time_32x32 49 mins  
Legs   Ic_workout_dumbbell_32x32 Strength Machine, Barbell, Dumbbell, Box or Step, Pull Up Bar

Workout Categories