Posts in Chest
Front Delts

Front Delts

1. Machine chest flies (4 sets: 12 reps) pause/squeeze at the top

2. DB lateral Raises (4 sets: 8 reps with 2.0.2.2, 8 reps of 1.0.1.0)

3. Isolateral machine incline press (sets: 4, Reps: 10)

4. Seated alternating DB Front raises with internal rotation (4 sets, 8 reps)

5. High incline DB chest flies with outward rotation (4 sets: 6 reps) (punch outward at the top)

6. upright cable rows (4 sets: 16 reps + 20 rep burnout) keep same weight and use a spotter for the last 20, or drop the weight lower if you don’t have a spotter)

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LL, ChestStephanie Sequeira
Chest

Chest

1. Cable machine chest press (5 sets: 12 reps)

2. Cable Front raise (4 sets: 10 reps)

3. Reclined DB upper chest flies, keeping weight out side of shoulders at all times, but still coming up and in. (4 sets: 10 reps) 1 sec pause at top, don’t come all the way down.

4. Isolateral chest press, load middle and end range portions (4 sets: 12-16 reps)

5. Machine chest flies (4 sets: 10,12,16,20)

superset: Seated DB Lateral Raises (4 sets: 15 reps)

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LL, ChestStephanie Sequeira
Front Delts

Front Delts

1. Seated DB Front Raise both arms simultaneous (4 sets: 12 reps) 2.0.2.1

2. Single arm neutral grip smith machine shoulder press (4 sets: 15 reps each arm) 4.2.1.0 sit facing one side of the machine on a flat bench, then turn and face the other way for the other arm

3. Machine Shoulder press - forced positives (partner needed to do more weight than you can press) (4 sets: 12 reps)

5. Seated DB Lateral Raises - slightly bent over (4 sets: 15 reps)

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Front Delts

Front Delts

1. Incline Isolateral Pres (4 sets: 12 reps) 4.2.1.0

2. Super Incline Smith Machine Press (4 sets: 15 reps) 4.2.1.0

3. Elbows close DB Super Incline press (4 sets: 12 reps)

4. Reverse Grip, arms close BB Front Raise (4 sets: 12 reps)

5. Seated Lateral Raises (4 sets: 10 reps)

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Chest and Triceps

Chest & Triceps

1. Incline Bench (4 sets: 12 reps)

2. Flat Bench DB (4 sets: 15 reps)

Superset: Skull Crushers (4 sets: 12 reps)

3. Rope Triceps (4 sets: 12 reps)

4. Dip Machine (4 sets: 12 reps)

5. Alternating DB cross body front raise (4 sets: 10 reps)

Superset: Tricep Push ups until failure

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Shoulders & Chest 4/27/2019

Shoulders and Chest

1. DB Chest Flies 3x15 (slow and controlled)

2. Incline Machine Press 3x 10

3. Bench DB Chest Press 3x15 increasing weight each set

4. Machine Chest Flies 3x15 increasing weight each set

5. Shoulder raises 2 sets, a-d is continuous

a. Seated Y raises (10)

b. Seated lateral Raises (10)

c. Standing Lateral raises (strict form, next to the body)(10)

d. Standing Lateral raises in front of body (10)

6. Rear delt flies 3x15 increasing weight each set

7. BB shoulder press 2x15 increasining weight each set

8. Seated machine shoulder press 2x15, increasing weight each set

Cardio

2 separate sessions:

1. 45 mins of Stair Master Intervals

2. 16 minutes of Sprints

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