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Arnold Schwarzenegger is a legend in bodybuilding. He was ahead of his time with training and methods. Today, we are going to do his power packed chest workout, then burn out with shoulders and triceps. So today you will need to really keep your eye on your rest periods.
You should be tired by the time you get to shoulders and triceps. Push through and remind yourself of perfect form. Keeping core engaged for every rep. Be fueled well and OWN this workout!
Check out Granite Supplements if you are looking to perform better and recovery better. There are even some handy dandy videos on their talking about the purpose and science of each supplement.
Week 12 Chest, Shoulders, and Triceps
Bench Press: Loosen your joints up and begin the warm up with two sets of 12. Add weight for each set, and then do 12, 10, 8, 6, and 4. Rest just long enough to get back to powering through your next set. Grip shoulder width or slightly wider. Keep feet on the ground, engage core. Deep breath in as lowering bar slowly to touch chest, and exhale to give everything you’ve got to raise the bar.
Smith Machine Incline Press: 2 sets of 12 to warm up and make sure you have the bench in the right spot, and then do 12, 10, 8, 6, and 4 reps. Drag an incline bench into the smith machine rack. Find a grip about shoulder width apart or slightly wider to maximize focus on chest and not shoulders.Use wrist wraps to stabilize wrists if you need extra stability in keeping them straight. Using slow and controlled movements, lower the bar to chest, as your chest is up, and lower back is arched. Engage entire core with feet planted firmly on the ground.
Flat Bench Flies: 12, 10, 8, 6 pyramid up in weight if you can. “Mind before body” As the trainer said of Joe Tong IFFBB Pro. There is nothing but truth to that, so set your mind prior to even stepping foot in the gym. Even before you get out of bed. Mind before body.
Chest Dips: 12, 10, 8, 6 If you are new at these, you can have a spotter holding your feet, or do what you can. It takes a long time to really get these guys perfected, so do your best. You may not be able to sink as low, but if you are just moving your elbows a few inches, that’s better than just skipping this all together.
Dumbbell Pullovers: Video shows laying cross benched, but I always lay with my body on the bench, and have my head hanging off the edge of the bench a little bit. Do the version you like the most. 4 x 15
You should be tired by now, but lets just get your shoulders and triceps in. Note: This is also a good breaking point if you need to save shoulders and triceps to work on a different day.
Seated Dumbbell Shoulder Press: 3 x 15
Incline Dumbbell Front Raise: 3 x 15
- EZ Bar Skull Crushers: 3 x 12
- Standing Cable Tricep Pushdown Bar: 3 x 12
Get the entire step-by-step weight training program with videos from the best trainers from around the world!
Disclosure: Always consult a physician before beginning any nutrition or training program. I am not a doctor, registered dietitian, or a certified personal trainer. These programs were built by me throughout my national competitions and the opinions are my own. To support my blogging activities and free programs, I may receive compensation from affiliate links that you click on at no extra cost to you. To receive free fitness tips, workouts, and special offers, sign up here and save to your address book.
Study the Videos for Perfect Form
Hi! I'm Bailey! I am a national athlete in two sports, passionate about natural living, and even more passionate about getting and giving the MOST out of this short life. I massage, coach, compete, and share all my secrets here. Enjoy!
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