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Description

This routine is intended to cover chest, shoulders, and triceps. In each case, weight should be picked that will cause the muscle to fatigue within 8-12 repetitions. Adjust weight accordingly. If working alone, use machines for bench press and other exercises that may need a spotter. Remember: 2 seconds for contraction (concentric) phase, and 2 seconds for the release (eccentric or negative) phase.


Exercises

Set 1: 2 rounds
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
10 reps
Transition
Transition
1 minute
Dumbbell Fly
Weights: Moderate
Dumbbell Fly
10 reps
Transition
Transition
1 minute
Push-Ups
Push-Ups
Reps until failure
Transition
Transition
1 minute

Set 2: 2 rounds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Transition
Transition
1 minute
Overhead Press
Weights: Moderate
Overhead Press
10 reps
Transition
Transition
1 minute
Dumbbell Lateral Shoulder Raises
Weights: Moderate
Dumbbell Lateral Shoulder Raises
10 reps
Transition
Transition
1 minute

Set 3: 2 rounds
Weights: Moderate
Rope Tricep Push Down
10 reps
Transition
Transition
1 minute
Tricep Kickbacks
Tricep Kickbacks
10 reps
Transition
Transition
1 minute
Tricep Dips
Tricep Dips
Reps until failure
Transition
Transition
1 minute


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