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  • Week 3, Day 2 Workout: Dumbbell Bench Press

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    Rohit Ror
    3 views2 pages
    This workout focuses on chest exercises using dumbbells and machines. It includes 5 sets each of dumbbell bench press, incline dumbbell bench press, and 30-degree incline smith machine press with double dropsets on the last set and 60 seconds of rest between sets. There are also trisets of high-to-low cable flys, low-to-high cable flys, and push-ups with 60 seconds of rest between sets and machine flies with 45 seconds of rest over 6 sets.

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    week03- Day05

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    This workout focuses on chest exercises using dumbbells and machines. It includes 5 sets each of dumbbell bench press, incline dumbbell bench press, and 30-degree incline smith machine press with double dropsets on the last set and 60 seconds of rest between sets. There are also trisets of high-to-low cable flys, low-to-high cable flys, and push-ups with 60 seconds of rest between sets and machine flies with 45 seconds of rest over 6 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views2 pages

    Week 3, Day 2 Workout: Dumbbell Bench Press

    Uploaded by

    Rohit Ror
    This workout focuses on chest exercises using dumbbells and machines. It includes 5 sets each of dumbbell bench press, incline dumbbell bench press, and 30-degree incline smith machine press with double dropsets on the last set and 60 seconds of rest between sets. There are also trisets of high-to-low cable flys, low-to-high cable flys, and push-ups with 60 seconds of rest between sets and machine flies with 45 seconds of rest over 6 sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Week 3, Day 2 Workout

    Dumbbell Bench Press


    Double dropset on last set, rest 60 sec. between sets.
    5 sets, 12, 10, 8, 6, 6 reps

    Incline Dumbbell Bench Press


    Double dropset on last set, rest 60 sec.
    5 sets, 12, 10, 8, 8, 8 reps

    30-Degree Incline Smith Machine Press


    Double dropset on last set, rest 60 sec. between sets.
    5 sets, 12, 10, 8, 6, 6 reps

    Incline Dumbbell Fly


    Intra-set stretching on last set, rest 60 sec. between sets.
    4 sets, 12 reps
    Triset
    Rest 60 sec.

    High-To-Low Cable Fly


    No rest between sets.
    4 sets, 10 reps

    Low-To-High Cable Fly


    No rest between sets.
    4 sets, 10 reps

    Push-Up
    Rest 60 sec. between sets.
    4 sets, 10 reps

    Machine Fly
    Rest 45 sec. between sets.
    6 sets, 12-15 reps

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