Wednesday, September 3, 2014

Day 136


A.) Max Effort Exercise - work up to a max set of 3-5 reps:

Bench Press

B.) Supplemental Exercise – perform 2 sets of max reps 
(Choose a weight you can perform for 15-20 reps on the 1st set. Use the same weight for both sets and rest 3-4 minutes between sets).

DB Flat Bench Press 

C.) Horizontal pulling / Rear delt superset - 
(Perform 3-4 supersets of 8-12 reps of each exercise.)

Seated cable rows x 8-12
- rest 30 seconds
Face pulls x 12
-rest 30 seconds

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 
- Rest 3 minutes between each tri-set.
- Repeat for (3) tri-sets.
DEMO

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