WORKOUT
Low-seated Machine Flyes (elbows flared)
6 sets – 15, 12, 10, 10, 8 + 21’s
Bench Press
5 sets – 10 reps, last set beyond failure
Guillotine Bench Press
3 sets – 10 reps, last set beyond failure (don’t go too heavy, always have a spotter)
Low-High Cable Flyes + Cable Pullover (superset)
3 supersets – 10-12 reps each
Rope Pushdown + Overhead Rope Extension
4 supersets – 10 reps each
Close-grip Bench Press (little more narrow than shoulder width)
4 sets – 10 reps, last set beyond failure
Side Lateral Raise Machine
4 sets – 15, 12, 10, 8 reps
Classic & Personalized Workout and Nutrition Plans?
Contact me: Wesleyvissers@hotmail.com
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