CHEST & SHOULDER Workout for MASS | Classics & Alternatives
Bench Press - 6 sets\r
15, 12, 12, 10, 8 + slow negative set\r
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Incline Bench Press - 4 sets\r
15, 12, 10 + dropset (3 drops of 20 kg)\r
\r
Cable Flyes (Slightly Bent Over) - 4 sets\r
15, 12, 10, 8 reps\r
\r
Dumbbell Pullover - 3 sets\r
20, 15, 12 reps\r
\r
Side Dumbbell Lateral Raise - 5 sets\r
25, 20, 15, 12, 10 reps\r
\r
Incline Side Lateral Raise - 3 sets\r
15, 12, 10 reps\r
\r
Reverse Dumbbell Flyes (incline bench) - 4 sets\r
20, 15, 12, 10 reps\r
\r
Rear Delt Rows - 3 sets\r
20, 15, 12 reps\r
\r
Shrug Machine (Front and Rear) - 4 sets\r
10-12 reps with the weight in front of you, supersetted with 10-12 reps with the weight behind you. \r
Last set: as many reps as possible with medium-heavy weight\r
\r
Classic & Personalized Workout and Nutrition Plans? \r
Cont me: Wesleyvissers@hotmail.com\r
\r
Facebook\r
\r
\r
Instagram\r
@GymtimeWes\r
\r
Sponsor\r
Body and Fashion: | Supplementation and Clothing\r
Scitec Nutrition | Get your Scitec Nutrition supplements at \r
\r
Music\r
TheEnigmaTNG\r
15, 12, 12, 10, 8 + slow negative set\r
\r
Incline Bench Press - 4 sets\r
15, 12, 10 + dropset (3 drops of 20 kg)\r
\r
Cable Flyes (Slightly Bent Over) - 4 sets\r
15, 12, 10, 8 reps\r
\r
Dumbbell Pullover - 3 sets\r
20, 15, 12 reps\r
\r
Side Dumbbell Lateral Raise - 5 sets\r
25, 20, 15, 12, 10 reps\r
\r
Incline Side Lateral Raise - 3 sets\r
15, 12, 10 reps\r
\r
Reverse Dumbbell Flyes (incline bench) - 4 sets\r
20, 15, 12, 10 reps\r
\r
Rear Delt Rows - 3 sets\r
20, 15, 12 reps\r
\r
Shrug Machine (Front and Rear) - 4 sets\r
10-12 reps with the weight in front of you, supersetted with 10-12 reps with the weight behind you. \r
Last set: as many reps as possible with medium-heavy weight\r
\r
Classic & Personalized Workout and Nutrition Plans? \r
Cont me: Wesleyvissers@hotmail.com\r
\r
Facebook\r
\r
\r
Instagram\r
@GymtimeWes\r
\r
Sponsor\r
Body and Fashion: | Supplementation and Clothing\r
Scitec Nutrition | Get your Scitec Nutrition supplements at \r
\r
Music\r
TheEnigmaTNG\r