Dumbbell Press on Slight Incline * 3-4 warm up sets of 8-12 reps * 4 work sets of 8 reps with between 90-115 pounds.
Bench Press with eliteftsâ„˘ Chains * 4 warm up sets working up to a base weight that will be used with the chains. * At the base weight added 2 chain 1 chain per side and performed 5 reps. * Kept adding chains until 5 reps was a very hard work set.
Incline Press with eliteftsâ„˘ http://www.elitefts.com/view/?sp=5063">Super Shoulder Saver Bar * 4 warm up sets of 4 reps * 3 work sets of 6 reps keeping constant tension.
Ladder Pushups using a http://www.elitefts.com/view/?sp=20 in a power rack * the rack was set up so we had three different positions to press from. We started at the bottom and worked up as failure was reached. * 3 sets
Machine Flies * 2 sets 15
SHOULDERS are trained later in the week.
, Dave Tate
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