Name: Playbook - Best Fitness - W2/D1: Men’s 6 Week Beach Body Blast (Chest/Biceps/Core)
Uploaded: 2021-01-18T11:44:35.979Z
Duration: 45 min
Description: W2/D1: Men’s 6 Week Beach Body Blast (Chest/Biceps/Core)

Today’s workout will focus on chest and biceps and finish up with abs. Just like last week, we will focus on feeling the muscle and be more concerned with good contractions than heavy weight. On the last set of each exercise, we will perform 2 drop sets. We can do this by dropping the weight (usually around 30%) just enough to be able to get around the same number of reps, and then repeating this 2x. There are no rest between drop sets! Let’s get to work!

Perform 12 reps at working weight, for the dropset, drop the weight by 1/3 of the work weight and reps to failure.

Reverse Grip Incline Press

Working weight for 15 reps
Dropset: reduce their weight by 1/3 of the working weight. Perform to failure

Close Grip Dumbbell Press

Set bench to steep incline (30 degrees)
Working weight for 12 reps
Dropset: reduce work weight by 1/3 and perform to failure

Steep Incline Fly

Perform each set to failure. If you get 20 on your first set then aim for 15 on the next 2. On your last set, immediately drop to your knees and continue for as many reps as possible. 

Keep your elbows in!! This will be more challenging at first but your shoulders will thank me later!

Push-ups to Failure

Set the cables at the highest setting and stand slightly in front of cable machine. Pull arms down towards the stomach and try and push your hands together. Keep abs tight and shoulder blades down!

Decline Angle Cable Fly

Keep the bar close to your torso for the entire rep. Keep shoulder blades down and back. The elbow does not move on this type of curl.

Drag Curls

For a proper preacher curl, rotate your wrist outward as much as possible (supinate) and drive your elbow down into the pad.

Dumbbell Preacher Curl

For this exercise, hold a dumbbell or kettlebell in front for all 3 sets. Drop the weight and continue with bodyweight for the drop set.

Russian Twist

This is a crunch not a sit up! Do not come all the way up, tuck your tailbone under you and keep tension on the abs. Drop the weight and continue bodyweight for the drop set

W2/D1: Men’s 6 Week Beach Body Blast (Chest/Biceps/Core)

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