The Three Day Body - Phase One - Week Seven: Chest, Shoulders, & Triceps
The Smith Machine Incline Bench Press: 3 x 10 after warming up a few sets first. This is a new one. Be sure to drag the incline bench under the machine, and adjust under the bar. Important to warm up and loosen up your chest and shoulders, so do 2-3 warm up sets of 12-15. As you feel comfortable, add more weight. You can count your 3 working sets after you are completely warmed up
- Drag an incline bench into the smith machine rack. Find a grip about shoulder width apart or slightly wider to maximize focus on chest and not shoulders. Use wrist wraps to stabilize wrists if you need extra stability in keeping them straight.Using slow and controlled movements, lower the bar to chest, as your chest is up, and lower back is arched. Engage entire core with feet planted firmly on the ground.
Dumbbell Flat Bench Press with a twist is same as the dumbbell flat bench press, except you are adding a twist at the top to hit your pecs with a slightly different angle. 2 sets of 10 to warm up, then 3 x 10.
- Continue focusing on the stretch on each movement. Keep core and diaphragm tight, don’t just let this be an arm workout. Engage upper body to maximize movement, and arms are just an accessory here. Twist the dumbbells at the top.
Dumbbell Flyes need to have your elbows slightly bent, keep dumbbells in an arch. 4 x 8
Pec Dec Machine: Be sure to not stress your shoulder joints, but keep the focus on your pecs. 3 x 12. Lower back slightly arched with shoulders in line with hands to get the middle chest vs upper or lower chest. Keep slight bend in elbows, and focus more on the movement as your hands come closer together. As your hands meet, squeeze two seconds before slowly releasing.
Mountain Dog 6 Ways: 3 sets with a light weight for 10 – 12. These guys burn, so go light.
Hang and Swing Destroyer Set: Shoulders… well… these are just going to burn. Get through and make the most of each rep. You are only going to move them a few inches. Find the sweet spot in the range of motion and make your shoulders work. Especially after those 6-ways. Will burn but do them right. Do 30 with heavy dumbbells, then drop them and go til failure with lighter dumbbells. Do this 3 times.
Superset Triceps for 4 Rounds
Weighted bench dip: Put a plate on your lap, and don’t need to lower all the way down. Feet on floor or the bench. Don’t need to come all the way up to lock out elbow. Just bring it all the way to the top and kinda sit back to bring in your triceps even more. 4 x 12 Then go grab the rope for push downs before you rest.
Rope Push Down’s: look in the mirror if you can to watch your triceps flex all the way up the back of your arm. Begin to see it, then close your eyes and feel the flex. Mind-body connection. 4 x 15