Thursday 30 August 2012

WOD: Friday Chest

WOD : CHEST ( Old School Pecs Workout )

Beginner
Warm Up 
Push-Up 2 Sets 20 reps

Workout 
Flat Chest Press 
3 x 10 - 15 
Light Weight

Incline Dumbbell Press 
3 x 10 - 15 

Dips 
2 x 8 - 10 

Machine Flys 
2 x 10 - 15 

Advanced
Warm-Up
Push-Up 2 sets till failure 

Workout 
Bench Press 
5 x - 10 - 12 

Incline Dumbbell Press 
5 x 8 - 12 

Dips 
3 x 12 

Flys 
3 x 10 - 12 







For better pump, try end it with push up until failure.

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

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