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September 12, 2016 @ 8:00 am - 5:00 pm
CHEST & TRI’S (HEAVY WEEK)
For all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Smith Machine Incline Bench Press (3 x 15)
Dumbbell Bench Press (3 x 10)
Hammer Decline Bench Press (3 x 10)
Kneeling Landmine Press (3 x 15)
Cable Crossover Ladder
Tricep Pushdowns w/Rope (3 x 15)
Dumbbell Seated Overhead Triceps Extension (3 x 15)
Dips (3 x Failure)
Dumbbell Shrugs (5 Sets x 15)
Weighted Decline Crunches (3 x 25)
Hanging Leg Raises (3 x 25)
Cable Crunches (2 x Failure)