using only a Barbell, Dumbbell and bodyweight.
CHEST WORKOUT:
50 push ups
4 sets Incline bench press superset Incline db flys - 12reps - 3 sec tempo
(1set -bench 15 reps (2 sec tempo)
2nd and 3set bench x 12 (3 tempo)
4th set bench x 10 (5 tempo)
Pyramid presses (DB) superset DB FLYS TWIST
1st and 2nd set - 12 reps ( 2 sec eccentric with 1-2 sec hold)
3rd set x 12 reps (3 sec eccentric w 1-2sec hold)
Ring Press ups x 3sets x 12 reps (2sec tempo)
Close Grip DB pre
آی-ویدئو