Shred those pectorals and triceps with this workout ?? ▪️Flat bench DB Dropset: 8 reps heavy, then 6 reps under constant tension. 3 sets; make sure 8 heavy are a good weight that you can barely hit 8 reps on, then drop 20-30 pounds lighter and keep CONTROL. On the 6 reps try to go down on a 2 sec rep and push up for 2 sec rep. ▪️DB decline Skullcrusher: 4 clusters of 2 reps per side (8 reps per arm), then 3-4 constant tension reps. 3 sets. On constant tension reps, be sure to control the weight, we are not being explosive here. Bring down for 2 sec and up for 2 sec. ▪️Mixed style incline DB press: 2 reps right, 2 reps left, 2 reps both arms. 3-4 clusters per set; 4 sets. Focus on shoulder stability and engaging in the core. Make sure your torso is not swaying from side to side on these movements. ▪️Kneeling kickback work: drive both arms back, slowly lower one arm and then the other. 8-10 reps; 3 sets. Focus on keeping upper arms parallel to the floor through the whole sets, you want to have good squeeze on this. ▪️Half-bench pause single arm press: 8-10 reps per arm; 3 sets. Use a relatively heavy DB on this. Once the DB is about an inch from your chest, pause for a 2 sec hold. This will prevent elasticity from helping you bring the weight up. That way your core and chest will have to power up the weight. ▪️Plate pause bodyweight skull crushers: 4-6 reps; OR body weight skull-crushers 12-15 reps; 3 sets. Hold plank position with the plate first, then dip head towards the plate and hold for a second then drive back up.
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