180723 

Monday

1. Bench Press 7 Sets

Set 1: 10 reps

Set 2: 8 reps

Set 3: 6 reps

Set 4: 4 reps

Set 5: 6 reps

Set 6: 8 reps

Set 7: 10 reps

 

*Rest 2:00-2:30 b/t sets

2. Barbell Incline Bench Press 4 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a moderate weight and stay the same or build across all sets.

3. Flat Bench DB Chest Fly 4 sets: 12 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a light/moderate weightStay the same and focus on strict control throughout

4. Double Db Bench Press 1 and 1/2 Press

4 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

 

*Build to a moderate weight and stay the same or build across all sets.

https://youtu.be/eLymbMpzW5I

5. Barbell Drag Curls 4 sets: 10 reps

 

*Rest 1:00-1:30 b/t sets

https://youtu.be/i63PYCo3SQ8

6. DB Preacher Curl 4 sets: 10 reps (each side)

 

*Rest 1:00-1:30 b/t sets

https://youtu.be/R4s8obKxrro

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