Squat, Press – Obesity – Beginner

Superset x 3
LLT
DB squat press [MC]
reps 10 - 12
load moderate
Tempo controlled
Set Reps Load Tempo
1 10 - 12 Moderate Controlled
2 10 - 12 Moderate Controlled
3 10 - 12 Moderate Controlled
LLT
Seated Chest Press Machine
reps 10-15
load moderate
Tempo controlled
Rest 60 seconds
- Horizontal pushing movement. Primarily targets: Chest (Pectoralis major), Secondarily: Triceps - Starting position/Setup: Handles at middle/lower chest height. Arms slightly tucked. (Not parallel with floor) Neutral wrists (In-line with forearms ), thumbs wrapped around bar. - Movement: Push with chest, extending elbows to a soft lock. Return to start with control. Feel stretch in chest at bottom of movement. Pause. Repeat.
Set Reps Load Tempo Rest
1 10-15 Moderate Controlled 60 seconds (h:m:s)
2 10-15 Moderate Controlled 60 seconds (h:m:s)
3 10-15 Moderate Controlled 60 seconds (h:m:s)