November 20, 2020


11/16: CHELTS (Chest & Delts)

1. Bench 

  •  1 x 3 Top set (work up to a heavy triple top set)
  •  2 x 3 at 90% of your triple top set
  •  2 x 6 at 75% of you 1 rep max

2.SS* Decline Cable chest fly (pinkys together) / Reverse Cable Rear Delt Fly / Push-up

  •  4 x 12/10/8/8
  •  4 x 12/10/8/8
  •  4 x fail

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

  •  4 x 12/10/8/6
  •  4 x 8-10 (1 rep = front raise and 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

  •  4 x 10/8/6/6
  •  4 x 6-8 ( 1 rep = up above head and back to the start)

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

  •  4 x 10-12
  •  4 x 12/10/8/8

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.

Leave a comment