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Tuesday #repitdaily - 200310 - Chest Day


Tuesday #repitdaily - 200310 - Chest Day


Warm-Up: Upper Body

3 Rounds of...

5 Reps each arm Reach, Roll and Lift
Lying flat on chest alternate arms Slide/Reach straight over head palm down, Rotate Palm up, Lift arm off floor slide back and perform on the other side
https://www.youtube.com/watch?v=b5Zo4-SSLM0

10 Reps each arm DB High Pull with a 2s Negative (Down)
https://www.youtube.com/watch?v=fTiHlHlyweU

0:30s Pull-Up Bar Hang

 


Floor Press

(Heavy Mechanical Loading)

 

Set 1: 12 Reps with a 2s Negative (Down)

Set 2: 10 Reps with a 2s Negative (Down)

Set 3: 8 Reps with a 2s Negative (Down)

Set 4: 6 Reps with a 2s Negative (Down)

Set 5: Max Reps @ 80% of your 6 Rep Max

Notes: Rest 2 Minutes between sets. Start light in order to Increase weight each set.


Dumbbell Fly Press / Incline Barbell Bench Press Superset

4 Sets of...

 

20 Dumbbell Fly Press (smooth reps to pump blood)

 

- - Immediately Into - -

 

15 Barbell Incline Bench Press (building to heavy as possible, see below)

-5 Half Reps from the Bottom

-5 Half Reps From the Top

-5 Full Reps

 

Dumbbell Fly Press:

https://www.youtube.com/watch?v=eozdVDA78K0

 
Barbell Incline Bench Press:
https://www.youtube.com/watch?v=DbFgADa2PL8
 

Note: Rest 2 Minutes between supersets. Keep the elbows tucked in at 45 degrees.


Bar Dip / Max Banded Push-Ups Superset

3 Sets of...

 

12 Bar Dips with a 2s Negative (Down)
https://www.youtube.com/watch?v=8zFcJWD9Y_E

 

- - Immediately into - -

 

MAX Band-Resisted Push-Ups to Failure
https://www.youtube.com/watch?v=cOFwFzzLFWw

 

Note: Rest 2 Minutes between sets. Aim for 15 reps or scale to no band and then push-ups from the knees.


Optional Metcon:

Row Ladder

 

Row 250 meters

Row 500 meters

Row 1,000 meters

Row 500 meters

Row 250 meters

 

Note: Rest 1:00 between efforts.


Optional Core Work:

Banded Russian Twists

 

50 Reps each side
https://www.youtube.com/watch?v=oBqTxPkq8iQ