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Incline bench press
Warm up – bar x 15
Warm up - 65 x 8
Work sets:
80 x reps – 4 sets
*your reps will probably decline as you fatigue, this is normal. Do not take any weight off the bar.
**the bar itself weighs 45 lbs. When I say 65 lbs, I mean the bar plus 20 lbs. (this will be for all free bars and smith machine also)
dumbbell flyes
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Smith Machine shoulder press
Warm up – bar x 15
Warm up – 65 x 8
Work sets:
95 x reps – 4 sets
Db side lateral raise
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Pushdowns
warm up – 30 x 9
work sets:
50 x reps – 4 sets
Db skull crushers
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Cardio following training:
20 minutes of steady pace treadmill, stepper or bike
*the muscle group at the end of the workout has already been secondary for the other exercises and therefore does not need as many warm up sets.
**this is just an example workout. You can use it and change the weights to fit your strength level.
Warm up – bar x 15
Warm up - 65 x 8
Work sets:
80 x reps – 4 sets
*your reps will probably decline as you fatigue, this is normal. Do not take any weight off the bar.
**the bar itself weighs 45 lbs. When I say 65 lbs, I mean the bar plus 20 lbs. (this will be for all free bars and smith machine also)
dumbbell flyes
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Smith Machine shoulder press
Warm up – bar x 15
Warm up – 65 x 8
Work sets:
95 x reps – 4 sets
Db side lateral raise
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Pushdowns
warm up – 30 x 9
work sets:
50 x reps – 4 sets
Db skull crushers
3 sets of 15 at a lighter weight – all sets should be 1-2 reps from failure
Cardio following training:
20 minutes of steady pace treadmill, stepper or bike
*the muscle group at the end of the workout has already been secondary for the other exercises and therefore does not need as many warm up sets.
**this is just an example workout. You can use it and change the weights to fit your strength level.
