If you’ve spent some time in the gym before you could probably bet that the first day of the week (or a new program) is going to start with chest. OK, that’s not always the case. In fact, there’s quite the case to do legs on day one, but that’s for another day. This split is straight from the total-body redemption plan. As expected, it starts with chest, then progresses into the secondary muscle group, your triceps. However, contrary to where most would start with the barbell bench, this workout is all about the dumbbells. Why? They’re good for building up any muscular imbalances and can even be a bit better on the joints. Both muscle groups in this workout get a nice mix of everything—a big primarly move, followed by more focused isolation work, some cables, and bodyweight exercises.
DB Bench Press 5 x 8-12 reps
Incline DB Bench Press 4 x 8-12 reps
Cable Flye 4 x 8-12 reps
Dip 3 x failure
Push up 3 x failure
EZ-Bar Skullcrusher 4 x 8-12 reps
Cable Pushdown 3 x 8-12 reps
Single-arm Pushdown 3 x 8-12 reps
Medball Pushup 4 x 8-12
Rest 30-45 seconds between sets.
In week 4, begin using the “rest-pause method.” During the final set of each exercise, complete reps to failure, rest 5 seconds, and complete as many more reps as possible.
In week 5, your final set of DB Bench Presses for chest and final set for EZ-Bar Skullcrushers for triceps will be a triple drop set. Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.
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