Chest,Back and shoulders A1; BB Bench Row (hold under tension against underside of bench) 3 sets x 15-20 sec hold x 10 sec A2; Trap Bar Press with chains off floor 3 sets x 3 Reps x 180 sec (see video) B1: DB Chest Press 3 sets x 6,8,10 reps x 10 sec B2: DB Bench Row 3 sets x 5 sec hold, 5 reps partial, 5 reps x 120 sec C1: Cable fly 3 sets x 8 reps x 10 sec C2: Standing DB lateral raise 3 sets x 12 reps x 60 sec D1: Elevated Press up position hold. (Small movements including rotation) 2 sets x 30 sec movements x 10 sec D2; Standing reverse fly holding position with chains (squeezing and small rotations) 2 sets x 30-45 sec small movements x 60 sec
Posted on: Mon, 28 Jul 2014 14:11:56 +0000
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