- 3 sets x 10-12 repetitions (*warm-up sets)
- Rest 90-seconds between sets
- Tempo = 3 – 0 – 2
- Stretching must be done every day. Do NOT neglect this component.
| Excercise | DATE | ||||||||||||
| SET# | 1 | 2 | 3 | 1 | 2 | 3 | 1 | 2 | 3 | 1 | 2 | 3 | |
| Bench Press | WT | ||||||||||||
| REPS | |||||||||||||
| Chin-Ups | WT | ||||||||||||
| REPS | |||||||||||||
| Close-Grip Seated Row | WT | ||||||||||||
| REPS | |||||||||||||
| Wide-Grip Seated Row | WT | ||||||||||||
| REPS | |||||||||||||
| Hammer Curls | WT | ||||||||||||
| REPS | |||||||||||||
EXERCISE DESCRIPTION
Bench Press
Keep the feet flat on the floor and eyes under the bar. Take a grip 4-6 inches wider than shoulder width. Stop the bar above the mid-chest when the upper arms are horizontal.
Close-Grip Bench Press
Use a shoulder-width grip to perform a bench press while keeping the elbows close to the sides. This exercise emphasizes recruitment of the triceps.
Chin-Ups
Use a shoulder-width reverse grip on a chin-up bar. Pull your body up till the chest reaches the height of the bar. Lower to the starting position with control.
Seated Row
Keep arms and back straight and knees slightly bent. Pull handle to lower abdomen, keep elbows close to sides, and torso upright. Return the weight without leaning forward.
Hammer Curl
Hold dumbbells with the palms facing the body. Curl the weights to the shoulders by bending only at the elbow.