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CHEST & BACK BLASTER Con's Not for WIMPS Workout

6 years ago358 views

CHEST & BACK BLASTER Con's Not for WIMPS Workout

Note: These weights are based on a body weight of 75kg, therefore if you weigh 100kg then adjust total weight up by 33%, if body weight is 50kg then adjust total weight down by 33%.

SUPERSET 1 Do one set of of Barbbell Bench Press immediately followed by one set of Lying Lat Bar Pulldowns without rest.

Olympic Barbbell Flat Bench Press Lying Lat Bar Pulldown

15 reps Bar + 20kg (44lb) 10 plates (20lb per plate)
8 reps Bar + 40kg (88lb) 14 plates
6 reps Bar + 60kg (132lb) 16 plates
20 reps Bar + 20kg (44lb) 12 plates

SUPERSET 2 Do one set of Barbbell Incline Seat 5 Bench Press immediately followed by one set of Lying EZ Bar Pulldown without rest.

Olympic Barbbell Incline Seat 5 Bench Press Lying EZ Bar Pulldown

15 reps Bar + 20kg (44lb) 10 plates (20lb per plate)
8 reps Bar + 30kg (66lb) 14 plates
6 reps Bar + 40kg (88lb) 16 plates
20 reps Bar + 20kg (44lb) 12 plates

SUPERSET 3 Do one set of of Olympic Barbbell Decline Seat 1 Bench Press immediately followed by one set of Lying BIG V Bar Pulldown without rest.

Olympic Barbbell Decline Seat 1 Bench Press Lying BIG V Bar Pulldown

15 reps Bar + 20kg (44lb) 10 plates (20lb per plate)
8 reps Bar + 35kg (77lb) 14 plates
6 reps Bar + 50kg (110lb) 16 plates
20 reps Bar + 20kg (44lb) 12 plates

FINISHING SET 4

Do one set of of CHEST SLAPPING PUSH UPS to MAX, in other words to FAILURE !

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