Did you get everything you wanted for Christmas?
If you had more muscle on your Christmas list Santa has delivered.
Maybe not how you would have liked, I mean you still have to put in the work. Santa knows that the journey to reaching great results is as important as the results themselves.
But to make sure you get more upper body muscle this year make sure to add these to your plan.
You are going to work through 3 degrees of incline aiming for 10 reps on each angle, keeping the reps slow and controlled.
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For the full session if you are working chest and Tris here is my suggestion
Bench (very slight incline) 5×6 reps (4second negative) 120sec rest between sets
3 degree drops 5×10+10+10 with 90 sec rest between each
Tricep circuit – No rest between movements (video coming soon)
Dips x10
Bodyweight skull crusher x10
Narrow push ups x10
90sec rest
Repeat 4 more times.
If you are doing Chest and Back
Superset
Bench (very slight incline) 5×6 reps (4second negative) 60sec rest between movements
Pull ups 5×8 reps
Supersets
3 degree drops 4×10+10+10 with 60 sec rest between movements
Bodyweight rows 4×12 reps
Monster circuit – No rest between movements (video coming soon)
Dips x10
Bodyweight skull crusher x10
Narrow push ups x10
60sec rest
Narrow chins x8
Zottman curls x8
Cross body curls x8 (each side)
60sec rest
Repeat 2 more times.
