Christian

When performing any weighted exercise the 1st set should be a light set feeling out the movement with the right tempo and form 2nd set a bit heavier then set 3,4,5 tend to be working sets so then heaviest you can manage getting the rep range and keeping good form/tempo. 

 Key terms 

Rest pause- A rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between

Dropset- A dropset is a set where you start the set with your working weight after you finish the set drop the weight and perform another set without a rest break. 

Superset- A superset is a set that combines two exercises together so you’ll perform for example flat chest press then go right into a single arm chest press counting as one set then take a rest.

- With the 4th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Press back firmly against pad with feet on the floor
- Grip the pec deck handles with a slight bend at the elbow
- Bring the handles in front of your chest and pause
- Slowly release back to starting position

Pec deck chest fly’s

- Keep your back flat against the pad
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate loaded flat chest press

- With the 5th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Grasp the handles and maintain a neutral wrist position with your wrists in line with your forearms
- Push the handles outward to full extension but without locking out the elbow
- Pause briefly at full contraction then return to starting position

Plate loaded machine incline chest press

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Lean forward to apply more tension on your chest
- Maintain control and stability

Dips leaning forward

Superset

Single arm cable tricep extensions 
EZ bar Skullcrushers

- Tip forward at the hips and hold dumbbell with your arm bent to 90 degrees
- Extend your arm back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (single)

- Lying back with your arms extended above your shoulders
- Bend at the elbow lowering the EZ-bar toward the top of your head
- Extend your arms back up to starting position

EZ-bar skull crushers

- With the 4th set perform a Rest pause until failure (a rest pause set is a where you perform the movement 3 times in one set with a 5-15 second rest between each attempt for example in set 4 you will hit 12-8-4reps with a 10second rest in between)
- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Rope tricep extension

- Start kneeling with wheel in front of you, directly under shoulders
- Engage your core and roll wheel forward 
- Keep your back straight throughout movement
- Roll wheel back in towards your knees

DAY 1 CHEST X TRICEPS

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