Monday 4/13 – Chest/Biceps:
A. Alternate movements x 5 sets each:
1. Incline DB Bench – 5 sets of 8 reps
***Increase weight on each set, but only hitting 8 reps each set. Example:
50 x 8, 60 x 8, 70 x 8, 80 x 8, 90 x 8
25 x 8, 30 x 8, 35 x 8, 40 x 8, 45 x 8
***Note that if the starting weight is lower, the increase is only 5 lbs per set, not 10 lbs…
***Once you make the final set of 8, increase ONLY the final set the next week.
Leave all prior “ramp up” sets at the same weight, and consistently attempt to improve the final set
only made 4 reps at 50#
2. BB Curls – 5 sets of 8 reps – SAME EXACT APPROACH AS WITH DB INC BENCH
B. 6 Supersets:
3 reps Barbell Bench Press @ approx. 65-70% of estimated 3 RM
SUPERSET – Clapping/Dynamic Push-ups x 6-8 reps
Rest 2 min at most (60-90 sec would be better)
***Goal on Bench is to accelerate bar as fast as possible.
If the bar is moving slowly, the weight is too heavy
used 83# for bench press; started out trying to do real clapping pushups from my toes, but ended up having to go to my knees. did between 6-8 reps each set.
C. New Exercise – 4 sets of 10-12 reps increasing weight as you get comfortable
Lower the weights SLOWLY like a DB Fly until you feel the stretch at the bottom,
then bring them into your chest and press them up like a DB Bench press.
Be cautious with weight choice as this will probably feel awkward at first
15-20-20-25, 12 reps each set – I think we named these B flies…
D. EMOM x 6 min – 10 reps of DB Hammer Curls (both arms simultaneously)