Menu ( 0 )

PUSH-A: CHEST, TRICEPS, SHOULDERS & ABS #SHREDCHALLENGE


Download the WORKOUT CALENDAR!


Today we are going to be focusing on Chest, Triceps, Shoulders & Abs. To begin, you are going to work on increasing your bench press strength and then go right into the high volume portion of the workout to focus on building muscle. It is IMPERATIVE that you follow these rest periods perfectly. The short rest periods are going to be vital to keeping the intensity high throughout the entire routine. Be sure to drink lots of water and give every set EVERYTHING you’ve got!


The SHREDDED 12 Week Transformation Challenge has BEGUN!


This routine is designed to give anyone a great workout at the GYM.


This Routine Requires:

  1. Bench

  2. Cables

  3. Barbell

  4. Dumbbells

List of Exercises:


           EXERCISE                                     Sets                Rep Goal              Rest

Barbell Bench Press                                  5                  7, 7, 6, 4, 3            2 - 3 min

Barbell Bench Press AMRAP                     1                     20 - 30


Seated Dumbbell Shoulder Press             4                      8 to 10              60 sec.

Dumbbell Skull Crusher                             4                      8 to 10              60 sec.

Low-To-High Cable Fly                               5                      8 to 10              30 sec.

V-Bar Pushdown (or rope)                          5                      8 to 10              30 sec.

Incline Dumbbell Rear Fly                          5                      8 to 10              30 sec.


Ab Pulldown                                                5                        30                  30 sec.

Deep Crunch / Decline Crunch                  5                        20                  30 sec.


IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.


About the author