Wednesday - Chest & Light Triceps.

Note: You can do barbbell or dumbbell, doesn't matter. Switch it up every 4 weeks for max gains.

Flat Bench:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Incline Bench:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Incline Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Decline Bench:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with Decline Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Seated Flies:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cable Cross-Over From Above:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cable Cross-Over From Middle:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Cable Cross-Over From Ground:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Single Hand, Tricep Extensions:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Tricep Extension w/ Rope:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Overhead Tricep Extension:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Skull Crushers:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

Superset with

Close Grip Bench:
1x20 Warm-up Set
7x10 Moderate Weight
5xFail Increasing Weight with each set

1 Set of Dips to Fail.

Cardio:
20 Minute HIIT Biking.
15-20 Minute Walk at Highest Incline.

brb, trying to show up burns with my ALPHA workout programs

in the cardio : did you mean do 20 min hiit biking AND 15-20 min walk at highest incline or.. do both?

13 sets of each

taw

i actually like the chest part of this routine, def gonna do



yes...

This post was edited by Kiston on Oct 3 2009 12:41pm

Both.

If I wrote it, it's not an option, it's a mandate.

I typically do more, but that's a bare minimum even when I'm completely dead.

fuck.... that might kill me , but i will definately attempt it , i'll keep some doctors and recovery units aside incase they need to give me cpr or something .

i will not give up without a fight.

so basically you are mixing GVT with Strength training?

yeah, with really high volume of exercises.
wait for back day bruh.

wow are u serious? do u really have doctors and whatnot with u? and before u thot of lipo suction? are u sum rich fatkid? and wsup with u giving up without a fight? u wanted to go home doing a reg excercise....