DAY 1. DB PUSH

CHEST & SHOULDERS

  • Increase weight every set

    1. Pick a starting weight for the first set of 12

    2. Then increase for the next set of 10

    3. Increase again for the final et of 8

    4. If you cant hit the target reps, lower weight next workout.

    Focus on progressive overload each session.

    1. Pick a weight that you can do 8 reps of

    2. Then push for 10 reps

    3. Then push for 12 reps, once you hit 12 up the weight.

    4. Repeat

    5. If you cant do 8 reps, lower the weight until you can.

  • Warm up each target muscle before every session

    1. 12 reps @50% effort (If your working set is 20kg, warm up with 10kg)

    2. 8 reps @60% effort (If your working set is 20kg, warm up with 12kg)

    3. 4 reps @70% effort (If your working set is 20kg, warm up with 14kg)

  • DB = dumbbell

    SA = single arm

    SL = single leg

    drop set = finisher set immediately after working set at a lighter weight

    partial reps = 1/3 - 2/3 of full range of motion

    superset = 2 exercise performed together, one after the other

EXERCISE 1.
Incline DB Chest Press

SETS: 3 + dropset (-30%)

REPS: Build up to max working weight

Set 1. 10-12 Reps / Set 2. 8-10 Reps / Set 3. 6-8 Reps + drop set, aiming for 6+ more reps

REST: 120 seconds between sets

ALTERNATIVE EXERCISE: Decline Push-ups

EXERCISE 2.
Flat DB Chest Press

SETS: 3 + dropset (-30%)

REPS: Build up to max working weight

Set 1. 10-12 Reps / Set 2. 8-10 Reps / Set 3. 6-8 Reps + drop set, aiming for 6+ more reps

REST: 120 seconds between sets

ALTERNATIVE EXERCISE: Push-ups

EXERCISE 3.
Incline DB Chest Flys

SETS: 3 + dropset (-30%)

REPS: Pyramid up, increasing weight each set

Set 1. 15 Reps / Set 2. 12-15 Reps / Set 3. 8-10 Reps + drop set, aiming for 10+ more reps

REST: 60 seconds between sets

ALTERNATIVE EXERCISE: DB Floor Chest Flys

EXERCISE 4.
(SUPERSET)
Seated DB Lateral Raises

SETS: 3

REPS: 12-15

REST: 20 seconds between sets

ALTERNATIVE EXERCISE: Standing DB Side Raises

EXERCISE 5.
(SUPERSET)
Standing DB Lateral Raises

SETS: 3

REPS: 12-15

REST: 120 seconds between sets

ALTERNATIVE EXERCISE: Banded Lateral Raise

EXERCISE 6.
(SUPERSET)
Seated Rear DB Flys

SETS: 3

REPS: 12-15

REST: 20 seconds between sets

ALTERNATIVE EXERCISE: DB Bent Over Flys

EXERCISE 7.
(SUPERSET)
Banded Pull Aparts

SETS: 3

REPS: 15-20

REST: 60 seconds between sets

ALTERNATIVE EXERCISE: Incline DB Rear Delt Fly