Category Archives: Strength

Chest N’ Gunz

Bench Press 3 sets / 10 reps
Peck Decs 3 sets / 10 reps
Barbell Curls 1 set / 10-12 reps = as heavy as you can
Bicep hangs 40 sec/10 sec rest, 30/30, 20/40
Barbell Curls 1 set / as many reps as possible = half the first weight you did
Arm Drags into Curl “Athlean” 2 sets / 10-12 reps

Lucky Sharms

WWE-Superstar-Hornswoggle
Reverse Hammer Press – 4 sets / 10 reps Tempo = 201
Reverse Butterfly – 3 sets / 10 reps = 402
Shrugs (face backwards) – 2 sets / 10 reps = hold 1 sec at top
Side Lateral “Athlean” – 2 sets / till failure
French curls “Athlean” – 2 sets / 8 reps

Chest n Biceps

hulk2

Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers) Explosive
Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers) Normal Speed
Vertical bench press (machine) 1 set 20 reps (slow-twitch red muscle fibers) Slow Speed
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)