Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| INCLINE BARBELL BENCH PRESS | 8 | 20,15,12,10,8,6,4,2 | 1 MINUTES | |
| FLAT DUMBBELL BENCH PRESS - 28 METHOD | 4 | 28 | 1 MINUTES | |
| start | FLAT BENCH DUMBBELL FLY | 5 | 12 | 0 |
| yes | DUMBBELL PULLOVER | 5 | 12 | 0 |
| end | CABLE CROSSOVER | 5 | 12 | 0 |
Start off with pyramid sets on the incline barbell bench press, then gain an enormous pump with the "28-method" on flat bench dumbbell press. This routine concludes with a tri-set of chest flys, pullovers, and crossovers.
The incline press is one of the best compound pressing movements around.
Read MoreIncline Barbell Bench Press
The 28 Method is an incredible method, adding an even greater challenge to the bench press. The reward is a tremendous pump and the opportunity to build your pressing muscles even more.
Read MoreFlat Dumbbell Bench Press - 28 METHOD
Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly.
Read MoreFlat Bench Dumbbell Fly
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