Reverse Band Bench- normal warm ups x5 reps, then add bands at around 90% and do 5 reps, go up 20-30 lbs. each round until you can't get 5 reps, then do one more set but make sure to get 5 reps, so you'll have to drop the weight a little.
Standing Shoulder Press- 1 warm up x5 reps, then 2x5 heavy.
Flat Flyes- 3x10
SUPER SET: Dumbbell French Press- 4x10 and Banded Over Head Tri Extensions- 4x15
Abs- Exercise Ball Sit Ups- 2x15 Use a 25 lbs plate and place it behind your head, make sure to touch you head to the floor on each rep. You have to have someone hold your feet, we use the pins on the power rack to support the feet.
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