Chest & Tricep (gym & at home version)

April 30, 2015

GYM VERSION:

 

Push ups 4 sets until FAILURE

 

Barbell Bench Press 4x10-12

 

Incline Dumb bell Chest flies 4x10

 

Alternating Dumb bell press 4x10 (on each arm)

 

Push ups until FAILURE 1 set

 

Lat Pulldown 4x8 (heavy)

 

Seated Row 4x12 (hold the squeeze back for about 2 seconds)

 

Seated bent over back flies 4x10 (lighter weight here)

 

Bent over barbell row 4x8 (heavy)

 

 

 

HOME VERSION:

 

Push ups 4 sets until FAILURE

 

Dumb bell bench press 4x10-12

 

Incline Dumb bell chest flies 4x10

 

Alternating Dumb bell press 4x10 (each arm)

 

Push ups until FAILURE 1 set

 

Lat Pulldown using a BAND (attach it to a high point in the center of the band, kneel down on the ground, then pull down on the handles) 4x15

 

Row using the band (wrap the center of the band around something and pull on the handles rowing into the center of the body)  4x15

 

Seated bent over back flies (dumb bells)  4x10

 

Bent over Dumb bell row 4x15

 

 

Please reload

© FLEECE FITNESS. all rights reserved.