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5/9/2012 6:58:46 PM -
Chest and Delts

As noted from John Meadows

Machine rear delt raises (reverse peck deck) – Pyramid on these. Do 25, then 20, then 15, then 12, going up in weight each time. Hold the flex for 1 second on each rep.
4 total work sets

Dumbell side laterals – Actually I want you to use the form where your raising the dumbbells to 10 and 2 o’clock position, so in the middle of a side and front raise, but not either. Raise the dumbbells to eye level too. Do 4 sets of 1 on these with perfect controlled form. 4 total work sets

Cage press – One more time on the cage press this week! Do 4 sets of 6 pyramiding up. Remember to wear a belt, and stagger your stance. So you know my thought process, I do like to do a press (love these) for the rare occasion when we don’t do incline barbell presses, as this seems to keep shoulder width better. 4 total work sets

Machine press – After warm ups pyramid up using a rep scheme like this, 15, 13, 11, 9, and 7. On each rep get an awesome stretch at the bottom, and flex at the top for just a split second.

Pec minor dips – Do sets to failure.

Here is some Old School Cardio...

Dave Tate

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