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Description

Chest --- 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
Barbell Bench Press
Barbell Bench Press
12 reps
Rest
Rest
1 min 30 secs

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 4 rounds
Weights: Moderate
Incline Dumbbell Fly
12 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
8 reps
Rest
Rest
1 minute

Set 4: 1 round
Transition
Transition
1 minute

Set 5: 4 rounds
Weights: Moderate
Cable Crossovers
12 reps
Rest
Rest
1 min 15 secs

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 4 rounds
Weights: Moderate
Machine Chest Flys
12 reps
Rest
Rest
1 minute

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 6 rounds
Dumbbell Bench Press
Dumbbell Bench Press
6 reps
Rest
Rest
1 minute


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