Abs (10 min)
5 sets with 2 successive exercises of 45 seconds and a pause time of 30 seconds after each set.
45sec Leg Up Crunch
45sec Alternating Raise
30sec Pause
45sec Double Crunch
45sec Reverse Crunch to Extension
30sec Pause
45sec Lateral Crunch
45sec Oblique Twist
30sec Pause
45sec Crunch
45sec Reverse Crunch with Diffraction
30sec Pause
45sec Alternating Elbow-to-Knee-Crunch
45sec V-Sit Hold Lying 8
30sec Pause
Chest
Warm-up (10min)
3 exercises with 2 sets each side and my standard pause time between 1:00min and 1:30min
The rotator cuff is a group of four muscles whose tendons and ligaments form the tendon cap that encompasses the shoulder joint. The shoulder joint has the greatest range of motion of any joint in the human body. It is extremely stressed during the chest workout. The following three exercises will warm up the rotator cuff as well as preventively strengthen it, which can greatly minimize the risk of injury.
Cable Shoulder External Rotation
20 – 10 reps
Cable Shoulder Internal Rotation
20 – 10 reps
Cable Shoulder External Rotation High Elbow
20 – 10 reps
Chest
Power (1h 5min)
5 exercises with 6 sets and my standard pause time between 1:00min and 1:30min
Dumbbell Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps
Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps
Dumbbell Incline Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps
Low to High Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps
Alternative:
Incline Bench Cable Fly
20 – 10 – 5 – 5 – 10 – 20 reps
Dumbbell Decline Bench Press
20 – 10 – 5 – 5 – 10 – 20 reps
Chest
Finisher (5min)
8 sets of push-up variations with 8 reps and a pause time of 30sec after each set.
8 Clap Push-ups
30sec Pause
8 Archer Push-ups
30sec Pause
8 Plyometric Staggered Push-ups
30sec Pause
8 Feet-elevated Push-ups
30sec Pause
8 Diamond Push-ups
30sec Pause
8 Shoulder wide Push-ups
30sec Pause
8 Push-ups
30sec Pause
10sec down
10sec hold
10sec up
FINISHED!
