RECAP OF SESSION:
Exercise
Sets Reps Bent over cable press 3-6 30 Floor Press 3-4 8 Perform explosive reps/
controlled descent, pause on
floor - drop set on last.
Seated Chest press 1-3 5+5 Perform 5 forced negatives,
followed by 5 ‘normal’ reps.
Decline Dumbbell Fly 1-3 10
purposeful reps to failure.
Perform these last sets to failure.
This may take 3 sets or if you get the
job done in 1 set, it’s fine. The
intention is simply getting the job
done!
72
FLEX | APRIL 2018
Notes
Keep adding weight until
30 reps can’t be reached -
drop set on last.
Perform these with no rest
after the chest press.
The number of sets and reps
are just guidelines- pure and
simple hard work gets results
no matter what training style you
use. More is not better…better
is better!!