The Three Day Body - Phase One - Week Twelve: Chest, Shoulders, & Triceps
Bench Press: Loosen your joints up and begin the warm up with two sets of 12. Add weight for each set, and then do 12, 10, 8, 6, and 4. Rest just long enough to get back to powering through your next set. Grip shoulder width or slightly wider. Keep feet on the ground, engage core. Deep breath in as lowering bar slowly to touch chest, and exhale to give everything you’ve got to raise the bar.
Smith Machine Incline Press: 2 sets of 12 to warm up and make sure you have the bench in the right spot, and then do 12, 10, 8, 6, and 4 reps. 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.
Flat Bench Flies: 12, 10, 8, 6 pyramid up in weight if you can. “Mind before body” As the trainer said of Joe Tong IFFBB Pro. There is nothing but truth to that, so set your mind prior to even stepping foot in the gym. Even before you get out of bed. Mind before body.
Chest Dips: 12, 10, 8, 6 If you are new at these, you can have a spotter holding your feet, or do what you can. It takes a long time to really get these guys perfected, so do your best. You may not be able to sink as low, but if you are just moving your elbows a few inches, that’s better than just skipping this all together.
Dumbbell Pullovers: Video shows laying cross benched, but I always lay with my body on the bench, and have my head hanging off the edge of the bench a little bit. Do the version you like the most. 4 x 15
You should be tired by now, but let’s just get your shoulders and triceps in. Note: This is also a good breaking point if you need to save shoulders and triceps to work on a different day.
Seated Dumbbell Shoulder Press: 3 x 15
Incline Dumbbell Front Raise: 3 x 15
Superset 3 Rounds of Triceps:
- EZ Bar Skull Crushers:3 x 12
- Standing Cable Tricep Pushdown Bar:3 x 12