This exercise is using dumbbells only. The focus for this workout is 8 - 10 reps. The alternating arm bench press is done with a simultaneous press. While holding both dumbbells in the air over your chest, with arms at full extension without locking the elbows, drop one arm to do the press while maintaining the same full extension with the other arm. Once the first arm returns to it's original start position, the second arm will complete a press while the first arm maintains the full extension over the chest. A completion of the alternating press is 1 set.
1 set of slightly inclined bench press using 75 lbs. dumbbells for 12 reps as a warm up.
4 sets of slightly inclined bench press using 100 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of crunches on a 36" ball to failure.
- no rest between exercises, with a 60 second rest between each super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of slightly inclined flies using 40 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of close grip, slightly inclined, bench press using 40 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
1 set of slightly declined, alternating arms, bench press using 70 lbs. dumbbells for 8 - 10 reps.
- super set with 1 set of slightly declined flies using 40 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.
1 set of slightly declined, alternating arms, bench press using 65 lbs. dumbbells for 8 - 10 reps.
- super set with 1 set of slightly declined flies using 35 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.
2 sets of slightly declined, alternating arms, bench press using 55 lbs. dumbbells for 8 - 10 reps.
- super set with 2 sets of slightly declined flies using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of incline bench press using 55 lbs. dumbbells for 8 - 10 reps.
- super set with 4 sets of perpendicular grip incline flies using 30 lbs. dumbbells for 8 - 10 reps.
- no rest between exercises, with a 60 second rest between super sets.
During the slightly declined press I needed to drop weight twice in order to maintain form integrity, so I did.
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Osa McDonald (Athlete)
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