The Three Day Body - Phase One - Week Eleven: Chest, Shoulders, & Triceps
Cable Cross Over: Have the cables slightly above shoulder height. Lean into the cables to squeeze palms together and slight across each other. Be sure to squeeze chest on each rep and keep the tension there, not in your shoulders. Keep core tight, back arched, and one leg staggered in front of the other. I like changing which foot is out front for each set. 4 x 12. After each set, superset into double arm tricep kickbacks.
Double arm tricep kick back for 15 reps. Be next to the mirror so you can watch your triceps all the way up the back of your arm. 4 x 15
Barbell Incline Bench Press: Set the bench on a slight incline. This helps to give you a different angle than usual. Do 2-3 warm up sets of 10, pyramid up in weight until you find a good weight you really struggle with 10, then do 3 sets of 10. Then keep it there for each set. Feet flat, slight arch in lower back, and breathe out while pressing the weight up. Bring the bar about one inch above your chest then drive it up about 3/4 of the way. Constant tension here, no locking out your elbows.
Dumbbell Bench Press: Do a warm up set or two on a flat bench, then increase the weight each set for 12, 10, 8. Don’t get lazy or move too fast through this workout. EVERY SINGLE rep matters. Move too fast and you end up cheating only yourself. Get the most, and be the most.
Dumbbell Decline Bench Press: This time take a flat bench, and put two 25 pound plates next to each other and under one side of a flat bench. This will also change the angle. The plates should be under the side of your feet. 1-2 warm up sets of 12, then pyramid up in weight each set for 12, 10, and 8.
Heavy Side Laterals: SHOULDERS! Grab two heavy dumbbells and stand in front of the mirror so you can watch your deltoids scream. Find the sweet spot range of motion for your side laterals, and make the most of 25, then jump on the shoulder press machine to squeeze out 12 reps. You will be tired, so no need for super heavy on the shoulder press. Be safe. Rest about 45 seconds and go back to it. Do 3 rounds of this.
Dumbbell Skull Crushers: Each set, keep your elbows in the same spot to keep that tension on your triceps. Each set, reach a little further past your head for a good tricep stretch. 4 x 12