Weeks 10 – 13

Thursdays: Chest and Traps

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Incline Dumbbell Bench Press
(Palms facing in at bottom of the movement and rotated forward at the top.)
3 4 to 6
Flat Dumbbell Bench Press 2 4 to 6
Decline Dumbbell Bench Press 2 4 to 6
Traps
Barbell Shrugs 2 4 to 6
Dumbbell Shrugs 2 4 to 6

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

Max-OT Tip:
When doing Incline Dumbbell Bench Press, as you lower the weight rotate your palms inward. As you raise the weight rotate your palms outward so the are facing forward at the top of the movement.

Dumbbells permit for an increased range of motion. Make sure you stretch fully at the bottom of each rep.

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