Tuesday: Chest and Abs
The sets listed in the workout below do not include warm-up sets.
|Incline Barbell Bench Press||3||4 to 6|
|Flat Dumbbell Bench Press||2||4 to 6|
|Decline Barbell Bench Press||1||4 to 6|
|Cable Rope Crunches||3||10 to 12|
|Incline Crunches||2||8 to 10|
Incline Barbell Bench Press
is very straight forward. Lower the weight to slightly higher than the middle of your chest. Do not lower it to your neck. Power up with force. Lower the weight twice as slowly as you drive it up.
Flat Dumbbell Bench Press
is a great overall chest exercise. Lower the weight twice as slowly as you drive it up. Rotate your palms inward on the way down and outward on the way up. Make sure you take advantage of the extra stretch that is available when using dumbbells.
Decline Barbell Bench Press
targets your lower chest. Not much direct work needs to be done here. Flat Bench typically stimulates this area sufficiently. Only one set here. Again, lower the weight twice as slowly as you press it.
Cable Rope Crunches
are the best ab development exercise you can do. Concentrate on isolating your abs throughout the entire movement. With abs, isolation is good.
are done on an incline bench with a plate in front of your chest. Be sure to contract forcefully at the “crunch” of each rep.