🔥Superset 1🔥
👉🏻Chest Press Heavy (3 sets; 6-8 reps)
When lowering and pressing the bar, be sure to stay in the same plane (in space). At the top intentionally engage the pectoral muscles.
Superset with/
👉🏻Chest Flys Lighter (10-12 reps)
Focus on slow and controlled movement with an intentional contraction of the pectoral muscles at the top. Keep a slight bend in the elbows.
🔥Superset 2🔥
👉🏻Weighted Tricep Dip (3 sets; 8 reps)
Bend the elbows to bring your butt towards the floor. Try and keep the upper body/trunk as close to the chair as possible to isolate the triceps. Rest a weight on the thighs for an added challenge.
Superset with/
👉🏻Overhead Tricep Extension (12-15 reps)
Hold one end of the dumbbell with both hands and begin with dumbbell up above your head. Drop the dumbbell down toward floor while keeping the elbows close to your head and as narrow as you can. Return to starting position by engaging your triceps.
🔥Superset 3🔥
👉🏻Eccentric Hammer Curl into Lateral Raise (3 sets; 8-10 reps)
Neutral grip of the dumbbells with palms facing each other. Focus on 3 second count on the way down, and a powerful 1 second count on the way up. Relax through the traps to avoid neck tension. Keep elbows glued at the side or slightly in front of abdomen as much as possible.
Superset with/
👉🏻Underhand Grip Cross Body Raise (16 reps total)
Keep a slight bend in the elbows. Raise one arm at an angle crossing over to the opposite side of the body until you reach shoulder height. Alternate between arms. This will light up those biceps and deltoids.
🔥Superset 4 (Finisher)🔥
👉🏻Incline Push-up (3 sets; 8-10 reps)
Hands should be under the shoulders elevated on a bench. Maintain proper plank position with neutral engaged core as you push-up. Keep head in-line with the body.
Superset with/
👉🏻Assisted Pull-up (4-5 reps)
Band should be looped over pull up bar. To assist the pull up, step through the hanging loop of band.
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Link to Workout: https://www.instagram.com/p/CUqTbxyhN-b/?utmmedium=copylink