Chest Focus with back & bi’s – 3/26/09
THE NEXT 3 EXERCISES ARE A SUPERSET – the last set of hammer strength presses is a 3 set strip set.
a. hammer strength flat bench press-pyramid
b. bi-lateral DB rows supine on a incline bench (just enough incline so my hands don’t hit the floor)
c. twisting bi-lateral curls
THE NEXT 3 EXERCISES ARE A SUPERSET- do all 3x except ‘a’ which is a 4 set pyramid
a. Incline DB press
b. overhand close grip pulldown
c. hammer strength preacher curl
THE NEXT 3 EXERCISES ARE A SUPERSET
a. Incline DB fly-stay at the same weight, heavy but manageable for 8-10 reps
b. pec deck reverse fly for rear delts
c. seated DB hammer curl
THE NEXT 3 EXERCISES ARE A SUPERSET
a. cable flys-at the highest setting, done on knees-same weight all sets, 8-10 reps
b. wide grip lat pulldown-moderate-12-15 reps
c. cable curls
Hal Miller, Personal Trainer & Owner
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