Weights and Meals
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Pec-dec (to pre-exhaust): 4 sets of 12 reps – arch your sternum high, and on every rep, hold the contraction for 1 second.
Incline DB Press- 4 sets; 15 reps, 12 reps, 10 reps, 8 reps (all to failure – pyramid up in weight)– use whatever grip is most comfortable and that you feel most in the chest. I personally prefer my elbows pointing down at about a 45 degree angle from my body, and I hold the dumbbells about midway between a pronated (palms down) and a neutral (hammer) grip.
Dips – 3 sets to failure (add weight if you can) lean in on these, get a good stretch in your chest on all reps (use an assist machine if you can’t do body weight for at least 8 reps)
Seated Db laterals – 4 sets of 12 reps go up to shoulder level and return under control. I personally like using wrist straps for these. Relax your traps (think of “sinking” them) to minimize their recruitment during the movement.
Bent Db lateral – 3 sets of 25 reps – again, reps under control. Use wrist straps if you like. Rest 30 seconds between sets. High reps are great on rear delts.
Barbell Overhead Press – 4 sets of 8 reps Use controlled form and flex hard at the top for 1 second on all reps
Rope Pushdowns: 3 sets: 15, 12, 10 reps (pyramid up in weight) flex hard on every rep. Rest about 45 seconds between sets.
Upright Dips (or dip machine) – 4 sets of 8 to 10 reps (add weight if needed to get target rep range) – use a shoulder width grip and go down until your upper arms are parallel with the ground.
Ez-Bar Skullcrushers (touch weight to bench behind your head on each rep)- 4 sets of 15 reps – extend ez-barbell up and back away from your head (not directly above your head) and at the bottom, let the weight really stretch you out, every rep.