November 20, 2020
2.SS* Decline Cable chest fly (pinkys together) / Reverse Cable Rear Delt Fly / Push-up
NOTE: Position the pulleys about shoulder height. You will go from a a chest fly fro 10 -12 reps and then go right into presses till failure. Keep elbows slightly bent and rotate wrists so that pinkys are together at peak contraction for flys. I leave the handles on, but I do not use the handle for the reverse flys. I then flip around and do cable flys stopping out in front of chest.
3. SS* Single DB High Incline Bench / Alternating DB Reverse Incline Front Raise & Lateral Raise
NOTE: High Incline is just the degree of the bench, which will be higher than normal. You are using a single Dumbbell. Kinda like a squeeze press, but only using one dumbbell with both hands on it.
You are facing the bench for the the reverse incline front raise and lateral - chest support. alternating back and forth between front and lateral.
4. SS* DB Bench Press (slight Incline) / Low Incline Around the Worlds
NOTE: Using an adjustable bench, just put the back rest just one notch so its just not completely flat. If you do not have a an adjustable bench, then just do flat bench and you and put a plate under the one end to give it a slight incline.
5. SS* Cross Body Low to High Fly (no handles) / Cable Rope Front Raise
NOTE: For the cross body, go as heavy as you can crossing hand s over top of each other. Switch which hand is on top every rep. If you start to fatigue then just keep repping out stopping at midline.
March 17, 2021 328 Comments