Weeks 10 – 13
Thursdays: Chest and Traps
The sets listed in the workout below do not include warm-up sets.
|Incline Dumbbell Bench Press
||3||4 to 6|
|Flat Dumbbell Bench Press||2||4 to 6|
|Decline Dumbbell Bench Press||2||4 to 6|
|Barbell Shrugs||2||4 to 6|
|Dumbbell Shrugs||2||4 to 6|
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.