Weight Training
Chest and Triceps
Weight Lifting Journal
Chest and Triceps
Weight Lifting Journal
DE Push Up
Rest - :45
12 - BW x 3
I would start with 2 hands on a med ball, do an explosive pushup off the ball to the floor, push up off the floor and back onto the ball. That counts as one rep.
Rest - :45
12 - BW x 3
I would start with 2 hands on a med ball, do an explosive pushup off the ball to the floor, push up off the floor and back onto the ball. That counts as one rep.
Static Contraction Bench
Rest - 2:30
5 - 475 x 7second hold
I did these in the power rack. I held the weight about 4" from a lockout.
Rest - 2:30
5 - 475 x 7second hold
I did these in the power rack. I held the weight about 4" from a lockout.
Dumbbell Press
Palms in to work triceps.
5 sets
Rest - 1:00
100 x 10, 95 x 8, 90 x 8, 85 x 7, 80 x 7
Palms in to work triceps.
5 sets
Rest - 1:00
100 x 10, 95 x 8, 90 x 8, 85 x 7, 80 x 7
Rope Push Downs
5 - 80 x12
5 - 80 x12
Rest - :30
x 12, x 12, x10, x10, x 9
x 12, x 12, x10, x10, x 9
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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