Back/Chest/Shoulders -- Advanced Principles -- ** Alternating Repetition Training, Supersets, Iso-Tension Holds ** Back Bent-Over Dumbbell Rows (neutral grip- bent over slightly less than normal) *ART, ITH* (upper lats) 3 sets – a weight you can do 4-6 reps with Bent-Over Dumbbell Rows (pronated grip – to the abdomen) *ART,ITH* (lower lats) 3 sets – a weight you can do 4-6 reps with Bent-Over Dumbbell Rows (pronated grip , dumbbells together, to the abdomen) *ART, ITH* (middle back) 3 sets – a weight you can do 4-6 reps with One-Arm Dumbbell Rows (pronated grip, to the chest)/One-Arm Dumbbell Rows (neutral grip, to the abdomen) *ITH* (upper lats/lower lats)*Superset* 3 sets – a weight you can do 4-6 reps with Bent-Arm Dumbbell Pullovers*ITH* (lower lats) 3 sets – a weight you can do 15 reps with Chest Decline Push Ups*ITH* (lower chest) 3 sets – bodyweight only, 15-25 reps per set Incline Dumbbell Bench Press *ART,ITH* (upper chest) 3 sets – a weight you can do 4-6 reps with Flat Dumbbell Bench Press *ART,ITH* (middle chest) 3 sets – a weight you can do 4-6 reps with Incline Dumbbell Fly (only coming up 3/4ths of the way, concentration on a lower stretch) *ART, ITH* (upper, outer chest) 2 sets – a weight you can do 15 reps with Flat Dumbbell Fly (only going down 3/4ths of the way holding the contraction at the top with the dumbbell touching) *ART, ITH* (middle, inner chest) 2 sets – a weight you can do 15 reps with Standard Push Up/Straight-Arm Dumbbell Pullover *ITH* (middle chest, serratus) *Superset* 2 sets – bodyweight only , a weight you can do 15 reps with Shoulders Bent-Over Dumbbell Laterals *ART,ITH* (rear delt) 2 sets – a weight you can do 8-10 reps with Supinated-Grip Dumbbell Laterals *ART, ITH* (rear delt) 2 sets – a weight you can do 8-10 reps with Dumbbell Laterals *ART, ITH* (side delt) 2 sets – a weight you can do 4-6 reps with Bent-Arm Dumbbell Laterals *ART, ITH* (side delt) 2 sets – a weight you can do 4-6 reps with Front Dumbbell Raise *ART, ITH* (front delt) 2 sets – a weight you can do 4-6 reps with Upright Dumbbell Row/Standard Dumbbell Shrug *ART, ITH* (overall shoulder development/traps) *Superset* 5 sets – a weight you can do 4-6 reps with
Posted on: Mon, 02 Dec 2013 18:02:49 +0000
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