Chest

arnold-schwarzenegger-alcohol

Warm Up

2x Cable Crossover 20 reps, Push ups 20 reps SS.

1. Dumbbell Bench Press

  1. DBP. HW. 8 reps.
  2. DBP. HW. 8 reps.
  3. DBP. HW. 6 reps.
  4. DBP. HW. 6 reps.

2. Barbell Incline Bench Press and Dips SS

  1. BIBP. CW. 10 reps./DP. 15 reps.
  2. BIBP. CW. 10 reps./DP. 15 reps.
  3. BIBP. HW. 8 reps./DP. 15 reps.
  4. BIBP. HW. 8 reps./DP. 15 reps.

3. Pull Over

  1. PO. HW. 10 reps.
  2. PO. HW. 10 reps.
  3. PO. HW. 10 reps.
  4. PO. HW. 10 reps.

4. Chest Flyes and Push Ups SS

  1. CF. CW. 10 reps./PU. 12 reps.
  2. CF. CW. 10 reps./PU. 12 reps.
  3. CF. HW. 8 reps./PU. 12 reps.
  4. CF. CW. 10 reps./PU. 12 reps.

5. Cable Crossover

  1. CC.CW. 12 reps.
  2. CC.CW. 12 reps.
  3. CC.CW. 12 reps.
  4. CC.CW. 12 reps.

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Chest

frank-zane-body

1. Dumbbells Chest Press Push Ups SS

  1. DCP.CW. 10 reps./PU to failure
  2. DCP.CW. 10 reps./PU to failure
  3. DCP.HW. 8 reps./PU to failure
  4. DCP.HW. 8 reps./PU to failure

2. Incline Bench Press

  1. IBP. HW. 8 reps.
  2. IBP. HW. 8 reps.
  3. IBP. HW. 6 reps.
  4. IBP. HW. 6 reps.
  5. IBP. HW. 6 reps.

3. Front Press Machine and Dumbbell Chest Raises SS

  1. FPM. HW. 6 reps./DCR to failure.
  2. FPM. HW. 6 reps./DCR to failure.
  3. FPM. CW. 10 reps./DCR to failure.
  4. FPM. CW. 10 reps./DCR to failure.

4. Cable Crossover Machine

  1. CCM. CW. 12 reps.
  2. CCM. CW. 12 reps.
  3. CCM. CW. 10 reps.
  4. CCM. CW. 10 reps.

5. Dips

  1. DS. To failure
  2. DS. To failure
  3. DS. To failure
  4. DS. To failure

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Triceps

maplethorpe

1. Cable Kick Back

  1. CKB. CW. 15 reps. each arm
  2. CKB. CW. 15 reps. each arm
  3. CKB. CW. 15 reps. each arm
  4. CKB. CW. 15 reps. each arm

2. French Press EZ Barbell with Diamond Push Ups SS

Laid down on a bench

  1. FP. HW. 8 reps./DPU. To failure
  2. FP. HW. 8 reps./DPU. To failure
  3. FP. HW. 8 reps./DPU. To failure
  4. FP. HW. 8 reps./DPU. To failure

3. Double Triceps Kick Back at the same time

Laid down on a bench

  1. DTKB. CW. 10 reps.
  2. DTKB. CW. 10 reps.
  3. DTKB. HW. 8 reps.
  4. DTKB. HW  8 reps.

4. Skull Crusher with Dips SS

Laid down on a bench

  1. SC. HW. 8 reps./DS to failure
  2. SC. HW. 8 reps./DS to failure
  3. SC. HW. 8 reps./DS to failure
  4. SC. HW. 8 reps./DS to failure

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Triceps

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1. Cable extension

  1. CE. CW. 12 reps. each.
  2. CE. CW. 12 reps. each.
  3. CE. CW. 12 reps. each.
  4. CE. HW. 10 reps. each.
  5. CE. HW. 10 reps. each.

2. Barbell French Press with Dips SS.

  1. BFP. HW. 8 reps./DS. To failure
  2. BFP. HW. 8 reps./DS. To failure.
  3. BFP. HW. 6 reps./DS. To failure.
  4. BFP. HW. 6 reps./DS. To failure.

3. Over Head Triceps Extension.

  1. OHTE. HW. 8 reps.
  2. OHTE. HW. 8 reps.
  3. OHTE. HW. 8 reps.
  4. OHTE. HW. 8 reps.

4. Dips between 2 benches with Plates with Diamond Push ups SS.

  1. DS. HW. 10 reps./DPU. To failure.
  2. DS. HW. 10 reps./DPU. To failure.
  3. DS. HW. 8 reps./DPU. To failure.
  4. DS. HW. 8 reps/DPU. To failure.

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Chest

Arnold-Schwarzenegger

1. Incline Bench Press barbell/dumbbell superset

  1. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  2. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. AMRP.
  3. IBP with barbell. MW. 8 reps aprox. Then grab the dumbbells. MW. AMRP. Drop 10% of the weight.
  4. IBP with barbell. MW. 8 reps aprox.  Then grab the dumbbells. MW. AMRP. Drop another 10% of the weight.
  5. IBP with barbell. MW. AMRP (no more than 10). Then grab the dumbbells. MW. 10 reps. Drop another 30%.

2. Chest Flyes with dumbbells.

  1. CF. CW. 10 reps
  2. CF. CW+10%. 8 reps
  3. CF. MW. 6 reps
  4. CF. MW. 6 reps.

3. Bench Press Flat

  1. BP. MW. 6 reps. aprox.
  2. BP. MW. 6 reps. aprox.
  3. BP. CW. 8 reps aprox.
  4. BP. CW. 8 reps. aprox.

4. Cable chest flyes/Dips superset

  1. CCF. CW. 8 reps/Dips TF.
  2. CCF. CW. 8 reps/Dips TF
  3. CCF. CW. 8 reps/Dips TF
  4. CCF. CW. 8 reps./Dips TF

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