Читать книгу Conviction Fitness - Chas Allen - Страница 28

Incline Bench Press: Warm-up

2 sets 15-20 reps

Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar or dumbbells toward your upper chest. Stop downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.

Incline Bench Press: Working sets 3 sets 12-15 reps

Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar or dumbbells toward your upper chest. Stop downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.

Superset with: Incline Champagnes

Incline Champagnes: 3 sets 12-15 reps

Grip two dumbbells above your upper chest seated at an incline bench. Lower the weights while slightly turning the top of the dumbbell to touch the bottom pectoral muscles. Keep elbows tucked to the body as you lower and press upward through the center of the chest.

Decline Dumbbell Bench Press: 3 sets 12-15 reps

Pull your shoulder blades together, allowing your chest to open. Lower the dumbbells, stopping downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.

Superset with: Decline Flies Wide Stretch

Decline Flies: Wide Stretch 3 sets 12-15 reps

Extend your arms with dumbbells gripped above your chest, palms facing inward. Control the weight as you allow the dumbbells to stretch wide to either side. Isolate your chest muscles as you pull the dumbbells back to center above your chest.

Flat Bench Plate Press: 3 sets 12-15 reps

Choose two identical weighted plates 5, 10, 25, 45, or whatever fits your current strength level. Squeeze the plates together with one flat hand on each side. Lock the shoulder blades together with perfect posture throughout the lift. Press the plate upward from the solar plexus, squeezing with the center of the chest. Return to center.

Dips: 3 sets Reps: to failure

Grip each bar with palms facing inward. Begin in an elevated position with arms extended. Bend at the elbows and allow your weighted body to lower until your arms achieve a 90 degrees angle. Press through your palms to raise your body back to position with arms nearly extended.

Cardio: Knee Raise Crossovers 40 reps each side: 5 sets

Place your hands in a push-up position on the floor or a flat bench with your feet at a declined angle on the floor. Maintain a straight plank posture through the body. Keep your shoulders back and your hips low with the core engaged throughout the exercise.