Chest/Bi 3
Horizontal Loading
LLT
Incline Bench Press – Single Arm, Dumbbell
reps
10-12/side
load
moderate
Tempo
controlled
Rest
2min
reps
10-12/side
load
moderate
Tempo
controlled
Rest
2min
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10-12/side | Moderate | Controlled | 2min (h:m:s) |
| 2 | 10-12/side | Moderate | Controlled | 2min (h:m:s) |
| 3 | 10-12/side | Moderate | Controlled | 2min (h:m:s) |
| 4 | 10-12/side | Heavy | Controlled | 2min (h:m:s) |
LLT
Seated Alternating Hammer Curls
reps
8-10/arm
load
moderate
Tempo
controlled
Rest
1-2min
reps
8-10/arm
load
moderate
Tempo
controlled
Rest
1-2min
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 8-10/arm | Moderate | Controlled | 1-2min (h:m:s) |
| 2 | 8-10/arm | Moderate | Controlled | 1-2min (h:m:s) |
| 3 | 8-10/arm | Moderate | Controlled | 1-2min (h:m:s) |
LLT
Dumbbell Flyes
reps
6-8
load
moderate
Tempo
controlled
Rest
2min
reps
6-8
load
moderate
Tempo
controlled
Rest
2min
| Set | Reps | Load | Tempo | Rest |
|---|---|---|---|---|
| 1 | 6-8 | Moderate | Controlled | 2min (h:m:s) |
| 2 | 6-8 | Moderate | Controlled | 2min (h:m:s) |
| 3 | 6-8 | Heavy | Controlled | 2min (h:m:s) |
| 4 | 6+ | Heavy | Controlled | 2min (h:m:s) |
LLT
Reverse Dumbbell Curls
reps
8-10
load
moderate
Tempo
controlled
Rest
1-2min
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) |
LLT
Hammer Strength Select Chest Press
reps
8-10
load
moderate
Tempo
controlled
Rest
1-2min
reps
8-10
load
moderate
Tempo
controlled
Rest
1-2min
Hammer Strength Select Chest Press
| 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) |
| 4 | 8-10 | Moderate | Controlled | 1-2min (h:m:s) |