Today's Focus: Chest
Warmup
Bench Press @ 175# / Burpee
10-1
Alternating Incline Dumbell Press
10 @ 60#
6 @ 65#
6 @ 65#
4 @ 70#
7 @ 60#
Alternating Flat Dumbell Press
8 @ 65#
5 @ 70#
5 @ 70#
5 @ 65#
6 @ 60#
Unilateral Flat Dumbell Press
6 @ 65#
4 @ 75#
3 @ 85#
7 @ 65#
6 @ 65#
Dumbell Flyes
10 @ 35#
10 @ 35#
8 @ 35#
Cable Flyes
6 @ 35#
7 @ 30#
8 @ 25#
--
Easy Bike
--
Notes:
Bench/Burpees - This whole set is done with as little rest as is necessary to complete the bench press reps without spotting. Take rest after the burpees... so 10 reps of bench, then 10 burpees, then rest (if necessary), then 9 bench, then 9 burpees... etc., all the way down to 1 each. Do the bench press with your feet elevated if possible (no contact with floor).
Alternating Incline Dumbell Press - Do these as if you were doing a normal incline dumbell press, but exercise one side at a time, alternating until each arm has done the prescribed number of reps.
Alternating Flat Dumbell Press - Same as above, but on a flat bench, with your feet elevated (no contact with the floor).
Unilateral Flat Dumbell Press - Only one weight is used. Feet should be in contact with the ground to help balance. Do all reps on one side before switching hands. When you lie down on the bench, it is best to lie slightly off-center so that the exercise side has additional shoulder support.
Dumbell Flyes - feet elevated.
--
Elevating feet and working one side at a time introduces significant instability to the body, forcing the core and stabilizer muscles to compensate. Although you might not be capable of the same number of reps that you could do if you did the standard exercise, you'll see greater gains overall by handicapping yourself in this way.
