Workout Description

Today you will be working your chest, biceps, and abs beginning with the Incline Bench Press. Select a weight that you can perform for 12 reps with good form. You will be using the same weight for the first 3 sets. Because there is only 30 seconds rest between sets, you should only be able to perform approximately 10 reps for the second set and 8 reps for the third set.

Now youíre going to burn those chest muscles by performing a few strip sets with the Incline Bench Press. When you strip the weight select an amount that will allow you to perform between 8-12 reps. Rest for 30 seconds and strip the weight again and perform 8-12 reps. Strip the weight one more time and perform 8-12 reps. You should be totally fried at the end of this set.

Next you will do the same thing for the Dumbbell Chest Press.

You will finish off your chest by performing 3 sets of the Lower Cable Pulleys. For this exercise you will hold the contraction for a 10 count. Youíll need to go lighter on this exercise in order to really feel that squeeze. I really want you to squeeze the heck out of your chest muscles on this exercise. Perform 5 reps for each set.

Now itís time to blast your biceps with the Barbell Curl. Select a weight that you can perform for 12 reps with good form. You will be using the same weight for the first 3 sets. Because there is only 30 seconds rest between sets, you should only be able to perform approximately 10 reps for the second set and 8 reps for the third set.

Now youíre going to burn those biceps muscles by performing a few strip sets with the Barbell Curl. When you strip the weight select an amount that will allow you to perform between 8-12 reps. Rest for 30 seconds and strip the weight again and perform 8-12 reps. Strip the weight one more time and perform 8-12 reps. You should be totally fried at the end of this set.

Next you will do the same thing for the Preacher Curl.

You will finish off your biceps by performing 3 sets of Hammer Curls. For this exercise you will hold the contraction for a 10 count. Youíll need to go lighter on this exercise in order to really feel that squeeze. I really want you to squeeze the heck out of your biceps muscles on this exercise. Perform 5 reps for each set.

Now itís time to finish off your workout with some Cable Crunches for your abs. Select a weight that you can perform for 12 reps with good form. You will be using the same weight for the first 3 sets. Because there is only 30 seconds rest between sets, you should only be able to perform approximately 10 reps for the second set and 8 reps for the third set.

Now youíre going to burn those abs muscles by performing a few strip sets with the Cable Crunch. When you strip the weight select an amount that will allow you to perform between 8-12 reps. Rest for 30 seconds and strip the weight again and perform 8-12 reps. Strip the weight one more time and perform 8-12 reps. You should be totally fried at the end of this set.

Straightset

Set

Reps

Weight Lifted

Rest

Incline Bench Press

1

12

30

Incline Bench Press

2

10

30

Incline Bench Press

3

8

30

Incline Bench Press (strip the weight)

4

8-12

30

Incline Bench Press (strip the weight)

5

8-12

30

Incline Bench Press (strip the weight)

6

8-12

30

Straightset

Set

Reps

Weight Lifted

Rest

Dumbbell Chest Press

1

12

30

Dumbbell Chest Press

2

10

30

Dumbbell Chest Press

3

8

30

Dumbbell Chest Press (strip the weight)

4

8-12

30

Dumbbell Chest Press (strip the weight)

5

8-12

30

Dumbbell Chest Press (strip the weight)

6

8-12

30

Straightset

Set

Reps (Target = 5)

Weight Lifted

Rest

Lower Cable Pulley (squeeze for 10 count)

1

30

Lower Cable Pulley (squeeze for 10 count)

2

30

Lower Cable Pulley (squeeze for 10 count)

3

30

Continued on the next page.

Straightset

Set

Reps

Weight Lifted

Rest

Barbell Biceps Curl

1

12

30

Barbell Biceps Curl

2

10

30

Barbell Biceps Curl

3

8

30

Barbell Biceps Curl (strip the weight)

4

8-12

30

Barbell Biceps Curl (strip the weight)

5

8-12

30

Barbell Biceps Curl (strip the weight)

6

8-12

30

Straightset

Set

Reps

Weight Lifted

Rest

Preacher Curl

1

12

30

Preacher Curl

2

10

30

Preacher Curl

3

8

30

Preacher Curl (strip the weight)

4

8-12

30

Preacher Curl (strip the weight)

5

8-12

30

Preacher Curl (strip the weight)

6

8-12

30

Straightset

Set

Reps (Target = 5)

Weight Lifted

Rest

Hammer Curl (squeeze for a 10 count)

1

30

Hammer Curl (squeeze for a 10 count)

2

30

Hammer Curl (squeeze for a 10 count)

3

30

Straightset

Set

Reps

Weight Lifted

Rest

Cable Crunch

1

12

30

Cable Crunch

2

10

30

Cable Crunch

3

8

30

Cable Crunch (strip the weight)

4

8-12

30

Cable Crunch (strip the weight)

5

8-12

30

Cable Crunch (strip the weight)

6

8-12

30

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