DAY ONE
CHEST
Warm up machine press 5 sets 15
Dumbell incline 5 sets 15
Flat bench super set with flat dumbells
10 sets of 10 each working weight
Incline dumbell flies 5 sets of 10 , 8 ,6 ,6 each set should be heavier
TRICEPTS
Dips 7 sets of 7 or failure
Incline skull crushers 3 sets 25
Rope push down 5 sets 15
Dumbell kicks backs 7 sets of 7
This new program has really made me check my ego at the door. Its all about the pump, and finishing the work.
CHEST
Warm up machine press 5 sets 15
Dumbell incline 5 sets 15
Flat bench super set with flat dumbells
10 sets of 10 each working weight
Incline dumbell flies 5 sets of 10 , 8 ,6 ,6 each set should be heavier
TRICEPTS
Dips 7 sets of 7 or failure
Incline skull crushers 3 sets 25
Rope push down 5 sets 15
Dumbell kicks backs 7 sets of 7
This new program has really made me check my ego at the door. Its all about the pump, and finishing the work.
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