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12Wk Challenge, Week 1, Day 2
by
UNIQUE VIEWS   +   UP VOTES Vote Up   -   DOWN VOTES Vote Down   +   COMMENTS Comments   =   HEAT INDEX What is Heat Index?

I hope everyone had an awesome Monday, and started the challenge! If you're just joining you can read my first post to see the details about the challenge.

Here is day two's workout!

Chest & Tris

I will be focusing on Chest today, so I call it a heavy Chest day. This chest workout will be focused on mid and lower chest. This week I will be focusing on intra set stretching, you can find out more about this by listening to the newest episode of the Ben Pakulsi Podcast.

Make Sure you stretch in some form before you begin. I like to do an active warm up, with a foam roller.

Chest

1) Cable Crossover (cables positioned at shoulder height or higher, to hit mid and lower chest)

1x12-15, 3x8-12

2) Flat Bench

1-3 warm up sets, 4x8-12

3) Flat Dumbbell Bench

4x8-12

4) Flat Dumbbell Fly

4x8-12

5) Pullovers

4x8-12

Tris

6) Cable Rope Push Downs

1 warm up, 3x8-12

7) Seated Cable Overhead Extensions

4x8-12

8) Cable Single Arm Tricep Pushdowns (I suggest watching Ben Pakulskis youtube video on triceps to do them properly.)

4x8-12

Cardio: I prefer to do my workout and cardio separately, but if you do not have time I suggest doing it after your workout.

4 sets of car pushes for 20 seconds with 2-4 minutes of rest in between.

 

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