CHEST-BICEP & ABS 🔥

 

 

Duset or Triset (super set or compound set) It’s the same thing, only the sum of the exercises changes. We train different groups of muscle fibers of the same muscle group. In the technical training of triple or double sets, we choose three or two exercises for a muscle group and perform the exercises in sequence without taking break between sets, one set per exercise. Then we take a break and continue with the next triset.

Move quickly between sets. Perform sets as super set and then rest for 40”. Do not exceed 60 seconds.

 

 

 

 

 

CHEST COMPOUND SET:

  • SEATED CHEST PRESS: 3 SETS x 10-12 REPS

EQUIPMENT: CHEST PRESS MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Grasp the handles with a full grip, your thumb circled around the handle
  • Maintain a neutral wrist position with your wrists in line with your forearms
  • Exhale and push outward until your arms are fully extended (don’t lock the elbows)
  • Keep your head steady against the back support during this movement and your neck still You should feel resistance against the horizontal push
  • Pause briefly at full extension
  • Bend your elbows and return to the starting position, breathing in during this recovery

 

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • MOVING PUSH-UP: 3 SETS x 10 REPS E/S

EQUIPMENT: BODY WEIGHT

  • Place yourself into a standard push-up position
  • Hands should placed on the ground directly under your shoulders
  • Legs stretched out straight behind you with toes on the ground
  • This is the starting position
  • Begin exercise by bringing your right hand and right foot forward about 6 inches and then drop down into a push-up until your chest is just off the ground (beginners lower as lower you can go)
  • Explode back up and then bring your left hand and left foot forward all in one motion
  • Repeat the same movement and drop back down into a push-up

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

CHEST COMPOUND SET:

  • CHEST FLY MACHINE: 3 SETS x 12 REPS (CONTRACT YOUR CHEST AT THE TOP OF THE MOVEMENT)

EQUIPMENT: CHEST FLY MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Grab the DB slightly wider than shoulder-width apart
  • Keep core tight, inhale
  • Slowly lower the DB down while keeping your forearms vertical
  • Once the DB is lowered to your chest pause for 2 sec then
  • Exhale and press the weight up to the starting position
  • Repeat rePs as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

 

  • LYING PLATE PRESS: 3 SETS x 15 REPS

EQUIPMENT: DUMBBELL – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Lie on a bench or the floor and
  • Grab 1 to multiple plates press vertically with your palms
  • Hold the plates in the front and middle of your chest
  • Extend your arms forward while contracting your chest as hard as possible
  • Hold the position for 2-3 seconds and return to the starting position
  • Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

BICEP COMPOUND SET:

  • BICEP PREACHER CURLS: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: 4 KG

  • Sit down on the Preacher Curl Machine and select the weight
  • Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up)
  • Make sure that when you place the arms on the pad you keep the elbows in.
  • This will be your starting position
  • Now lift the handles as you exhale and you contract the biceps
  • At the top of the position make sure that you hold the contraction for 5 sec
  • Only the forearms should move
  • The upper arms should remain stationary and on the pad at all times
  • Lower the handles slowly back to the starting position as you inhale
  • Repeat for reps as instructed

 

 

 

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

 

  • DB ALTERNATE BICEP CURLS: 3 SETS x 12 REPS E/S (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: DUMBBELLS (DB) – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand holding a db in each hand with your palms facing your sides
  • Raise one dumbbell towards your shoulder while simultaneously turning slightly the back of your hand
  • Pause with your palm facing your shoulder and squeeze to feel the contraction
  • Reverse the movement to lower the weight to starting position
  • Repeat reps as instructed

 

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

 

 

 

 

 

 

BICEP COMPOUND SET:

  • CABLE HAMMER BICEP CURLS: 3 SETS x 12 REPS 

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand hip width apart holding the rope with both hands
  • Palms facing inward
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides
  • Slowly release arms back down to starting position
  • Repeat reps as instructed

 

 

 

 

                          WITHOUT A BREAK CONTINUE TO THE NEXT EXERCISE

 

 

 

 

 

 

  • CABLE BICEP CURLS: 3 SETS x 12 REPS (CONTRACT THE BICEPS AT THE TOP OF THE MOVEMENT)

EQUIPMENT: CABLE MACHINE – Level: Choose a weight that will allow you to perform the reps with good form but will make it difficult for you to perform the last 2 reps

  • Stand hip width apart holding the handles next to your sides
  • Palms facing forward
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides
  • Slowly release arms back down to starting position Repeat reps as instructed

 

TAKE 30-40 SECONDS REST BEFORE GOING ON TO THE NEXT SETS OF THE ABOVE EXERCISES!
ONCE YOU COMPLETE ALL  SETS OF THE 2 ABOVE EXERCISES, CONTINUE WITH THE FOLLOWING EXERCISES

 

 

 

 

ABS 🔥🔥🔥

This is the time to burn your abs!
It’s designed to sculpt your abs! Work fast and hard between sets with a 10-second transition time to the next exercise. Rest only after completing the super-set, which means performing one exercise after another and resting for no more than 40-60 seconds before the next round/set