Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL
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Tuesday: CHEST and Triceps<br />
<strong>In</strong>cline Bench Press: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a<br />
heavier weight at 6 reps for 4 sets. For example:<br />
95 x 15<br />
135 x <strong>12</strong><br />
185 x 10<br />
225 x 8<br />
Dumbbell Bench Press<br />
3 x 6-<strong>12</strong><br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
<strong>In</strong>cline Dumbbell Flys<br />
3 x 6-<strong>12</strong><br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Cable Crossovers<br />
3 x 10-15<br />
(Start at 15 and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Skull Crushers<br />
3 x 10-<strong>12</strong><br />
(Start at <strong>12</strong> and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
Triceps Pressdowns<br />
3 x 6-10<br />
(Start at 10 and work down to 6 as you fatigue—pyramid UP as you did with squats)<br />
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