Chest/Shoulders/Triceps Tri-Set A (copy)

Tri-Set x 3
LLT
DB Scaption
reps 12-20
load moderate
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 0-20s (h:m:s)
2 12-20 Moderate Controlled 0-20s (h:m:s)
3 12-20 Moderate Controlled 0-20s (h:m:s)
LLT
Free Motion – Seated 2 Arm Chest Press
reps 12-20
load moderate
Tempo controlled
Rest 0-20s
Press from the chest, not the shoulders i.e. bring your elbows down in-line with mid-chest, not shoulders. To maintain cervical alignment, resist the tendency to jut your chin forward. Do not shrug your shoulders. Keep them relaxed and down throughout the movement. Nice and controlled on the way back.
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 0-20s (h:m:s)
2 12-20 Moderate Controlled 0-20s (h:m:s)
3 12-20 Moderate Controlled 0-20s (h:m:s)
LLT
Rope Pulldown Triceps
reps 12-20
load moderate
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 12-20 Moderate Controlled 60s (h:m:s)
2 12-20 Moderate Controlled 60s (h:m:s)
3 12-20 Moderate Controlled 60s (h:m:s)