DAY 4. DB PUSH PULL COMBO

CHEST, TRICEPS & BACK

  • 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

    ISO = isolated

    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

    rest pause = rest for 20 seconds, then go again to failure

EXERCISE 1.
Flat DB Chest Press

SETS: 5

REPS: 5×5’s select a weight you can get 7-8 reps on
Set 1. 5 Reps / Set 2. 5 Reps / Set 3. 5 Reps / Set 4. 5 Reps / Set 5. 5 Reps

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Push-ups

EXERCISE 2.
Weighted Dips

SETS: 2

REPS: To hit more of the chest, lean forward
Set 1. 8-12 reps / Set 2. 8-12 Reps

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
Decline DB Chest Press

EXERCISE 3.
DB Chest Flys

SETS: 3

REPS: Slow and controlled
Set 1. 10-12 reps / Set 2. 10-12 reps / Set 3. 15-18 reps + a rest pause (20 second rest, go again)

REST: 60 seconds between sets

ALTERNATIVE EXERCISE:
DB Floor Chest Flys

EXERCISE 4.
Overhand DB Bent Over Rows

SETS: 3 + drop set (-30%)

REPS: Same technique cues as a BB bent over row
Set 1. 15 reps / Set 2. 12-15 reps / Set 3. 10-12 reps + drop set, aiming for 12+ reps

REST: 90 seconds between sets

ALTERNATIVE EXERCISE:
SA DB Row (Elbows Wide)

EXERCISE 5.
SA DB Row

SETS: 3 + drop set (-30%)

REPS: Grip and rip! Feet nice and wide.
Set 1. 15 reps / Set 2. 10-12 reps / Set 3. 10-12 reps + drop set, aiming for 8+ reps

REPS: 8-12

REST: 120 seconds between sets

ALTERNATIVE EXERCISE:
DB Bicep Curls