THE WORKOUT
1. Dumbbell Bench Press: 3 sets / 15 reps
Superset with Push-ups: 3 sets / 20 reps / 90 sec. rest
2. Heavy Weighted Dip:* 3-4 sets / 8-12 reps
Superset with Incline Dumbbell Flye: 3-4 sets / 12 reps / 90 sec. rest
3. Cable Crossover Ladder: 5** sets / 8-20**reps
4. Cable Pressdown: 120***
*If you don’t have a weight belt for dips, hold a dumbbell between your feet.
**Rep counts for the five sets are as follows: 8, 10, 12, 14, 20; start heavy and drop the weight 10 pounds on each side on every set.
***Do 120 reps in the fewest number of sets possible. Pick a weight that you can initially do for 20 reps, but no more, and rep out, resting when necessary, until you reach 120 reps. Focus on squeezing each repetition at lockout and controlling the weight on the way down each time.
