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6/8: CHEST

June 08, 2020

6/8: CHEST

6/8: CHEST 

AM CARDIO:

  • 2 mile Run at 7.5 - 8 min mile pace
  • 45 min Circuit training with Dan (we do stability, agility, core and jumping.

1. Bench 

  •  1 x 5RM (5 rep max)
  •  4 x 5 at 90% of 5RM

NOTE: listen to video about arching and why it is not bad for you!

2. Slight Decline DB Key Press 

  •  4 x 8-10

NOTES: Start with an externally rotated (supinated) grip at the bottom of the lift. That means your palms are facing your face.  As you're lifting the dumbbells up, turn them so they finish in a neutral grip position – your palms are now facing each other.  

3. SS* Kneeling Landmine Press / Front Plate Raise

  •  4 x 8-10
  •  4 x 10-12

4. SS* Standing Cable Fly / Standing Cable Chest Press

  •  4 x 8-10
  •  4 x 8-10

5. SS* Single Arm Cross-body Low to High Fly

  •  4 x 10-12

NOTE: Arm comes low to high, hand is underhand at the top, and crosses over the midline of the body.

6. Push-up

  •   1 x 50 (broken up how ever you need)

 




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