Chest/Bi #4

Horizontal Loading
LLT
Incline Bench Press – Dumbbells
reps 6-8
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2min (h:m:s)
2 6-8 Heavy Controlled 2min (h:m:s)
3 6-8 Heavy Controlled 2min (h:m:s)
4 6-8 Heavy Controlled 2min (h:m:s)
5 As many as possible Heavy Controlled 2min (h:m:s)
LLT
Concentration Curls
reps 8-10
load moderate
Tempo controlled
Rest 1-2min
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 1-2min (h:m:s)
2 8-10 Moderate Controlled 1-2min (h:m:s)
3 8-10 Moderate Controlled 1-2min (h:m:s)
LLT
Dumbbell Flyes
reps 6-8
load heavy
Tempo controlled
Rest 2min
Set Reps Load Tempo Rest
1 6-8 Heavy Controlled 2min (h:m:s)
2 6-8 Heavy Controlled 2min (h:m:s)
3 6-8 Heavy Controlled 2min (h:m:s)
4 As many at possible Heavy Controlled 2min (h:m:s)
ULT
TRX Bicep Curl
reps 12-15
Tempo controlled
Rest 45s
Set Reps Tempo Rest
1 12-15 Controlled 45s (h:m:s)
2 12-15 Controlled 45s (h:m:s)
3 12-15 Controlled 45s (h:m:s)
ULT
Stability Ball Push Up
reps 6-8
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 6-8 Controlled 60s (h:m:s)
2 6-8 Controlled 60s (h:m:s)
3 6-8 Controlled 60s (h:m:s)
4 As many as possible Controlled 60s (h:m:s)
LLT
Hammer Curl – Cable
reps 8-10
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 8-10 Moderate Controlled 60s (h:m:s)
2 8-10 Moderate Controlled 60s (h:m:s)
3 8-10 Moderate Controlled 60s (h:m:s)