10 Back Bent-Over Barbell Row

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MONDAY SUPERSET WORKOUT A Superset #1 Sets Reps Chest Flat Barbell Press 2 8 - 10 Back Bent-Over Barbell Row 2 8 - 10 Superset #2 Sets Reps Chest Incline Barbell Press 2 8 - 10 Back Machine Lat Pull Downs 2 8 - 10 Superset #3 Sets Reps Chest Flat Barbell Press 2 8 - 10 Back Bent-Over Barbell Row 2 8 - 10 Superset #4 Sets Reps Chest Pec Machine Fly 2 8 - 10 Back Dumbbell Shrugs 2 8 - 10 *the above chest and back exercises are performed in a superset fashion. Set #1 is flat Barbell Press. Set #2 is Bent Over Barbell Row. These sets are performed back-to-back with no more than 1-minute rest between each set. Alternate between each exercise until you have completed 3 sets of each exercise. TUESDAY OFF / REST DAY WEDNESDAY LEGS / ABS Exercise Sets Reps Legs Hack Squat 4 8 – 10 Stiff Leg Dead Lifts 4 8 – 10 Machine leg Extensions 3 8 – 10 Abs Kneeling Crunch 3 8 – 10 Flat Bench Lying Leg Raises 3 8 – 10 THURSDAY SUPERSET WORKOUT B Superset #1 Sets Reps Chest Flat Dumbbell Press 2 8 – 10 Back Single Arm Dumbbell Rows 2 8 – 10 Superset #2 Sets Reps Chest Incline Dumbbell Press 2 8 – 10 Back Sitting Cable or Machine Rows 2 8 – 10 Superset #3 Sets Reps Chest Flat Dumbbell Press 2 8 – 10 Back Wide Grip Pull Ups 2 8 – 10 Superset #4 Sets Reps Chest Dumbbell Pec Fly 2 8 – 10 Back Machine Lat Pull Downs 2 8 – 10 FRIDAY OFF / REST DAY SATURDAY ARMS AND SHOULDERS Exercise Sets Reps Shoulders Dumbbells Over Press 4 8 – 10 Dumbbell Side Lateral Raises 4 8 – 10 Biceps Dumbbell Curls 3 8 – 10 Preacher Curl 3 8 – 10 Triceps Close Grip Bench Press 3 8 -10 Cable Push Down with Rope 3 8 – 10 SUNDAY OFF / REST DAY Optimum Mass Version 2.0 .

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Mitch Muller – Mindsetfitness.Net
Complete EXERCISE GUIDE Mitch Muller – MindsetFitness.net Chest Exercises BB Bench Press / Incline Bench Press Special Notes: First retract your shoulder blades into the pad to “lock” your shoulders in place. This will ensure that the tension stays on your chest. Finish the movement with the elbows slightly bent. DB Bench Press / Incline Bench Press Special Notes: Same retraction technique of the shoulder blades as mentioned above. Lower the weight into a deep stretch of the chest. The DB’s should finish OUTSIDE of your shoulders, NOT ABOVE your shoulders “clicking” the weights together. The purpose is to keep tension in the chest throughout the entire range of motion. DB Fly / Incline Fly Special Notes: Retract Shoulder blades first. Open up the DB’s WIDE, making sure to not turn the movement into a press. Finish the exercise with the weights outside of the shoulders just like the DB chest press above. DB Incline Press Fly Special Notes: This movement emphasizes the negative portion (the lowering of the weights). Simple perform a regular negative rep for the fly, then tuck the DB’s into a press position (where you are stronger), press them up above your head and control the negative fly again. This movement is a combination of both a press and a fly. Great exercise when the chest is nearing fatigue. Machine Chest Press / Hammer Strength Chest Press Special Notes: Retract shoulder blades into pad and slide out in the seat slightly to get into a “locked” position. Shoulders do NOT move forward whatsoever during this movement. Focus your attention on the upper middle fibers of your chest and SQUEEZE.
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