Chest + Back 2.0
Exercises
Bench Press (Dumbbell)
WU 50% working weight 10-12 reps 4 x 8-10 75% of 1RM 2s Neg / 1s Pos
5 sets
9-12 reps
Rest 2min 30s
Incline Bench Press (Smith Machine)
WU 50% working weight 10-12 reps 3 x 8-10 75% of 1RM 2s Neg / 1s Pos
4 sets
8-12 reps
Rest 2min 30s
Pull Up
3 x Failure Slightly wider than shoulder width grip
3 sets
7-8 reps
Rest 1min 30s
Seated Cable Row - Bar Grip
WU 50% working weight 10-12 reps 3 x 10-12 75% of 1RM 2s Neg / 1s Pause / 2s Pos
4 sets
12 reps
Rest 1min 30s
Chest Dip
3 x 10-12 1s Neg / 1s Pause / 1s Pos
3 sets
8-10 reps
Rest 1min 30s
Cable Fly Crossovers
3x 12-15 70% of 1RM 2s Squeeze / 2s Neg
3 sets
15 reps
Rest 1min 0s