Alright guys, it’s not about the weight you push—it’s about using the muscle!
Begin by warming up the arms, shoulders, and rotator cuff by doing circular movements of each arm, then an arm curl, a tricep pushdown, and last a light fly with rotational angles. You should be able to complete all this in about ten minutes.
Bench Press 3 Breakdown sets
Set 1- 30 reps (10 reps rack & reduce weight; 10 reps rack & reduce 10 reps)
Set 2- 24 reps (repeat same procedure)
Set 3- 18 reps (repeat)
Incline Dumbbell Press with Fly Combo 3 sets
Set 1- 30 reps (15 reps press motion rack & get weight for 15 reps fly motion)
Set 2- 30 reps (make appropriate weight adjustments to stay with the rep range)
Set 3- 30 reps (repeat)
Chest Dips with a Pec Deck Combo 3 sets
Set 1- Dip to failure followed by 20 reps pec deck
Set 2- Dip to failure followed by 15 reps pec deck
Set 3- Dip to failure followed by 10 reps pec deck