Pec Check

Pec Check

STRENGTH

1. Flat barbell or dumbbell bench press

5 sets: 10-8-6-4-10

Rest 2-3 minutes

Phase 2: Add 2-3 count lowering

2. Seated dumbbell overhead press

3-4 x 6-8 

Rest 1-2 minutes

Phase 2: Increase reps to 8-10

3A. Incline DB chest fly

3 x 8-10 

Phase 2: Increase reps to 10-12

3B. Plate front raise

3 x 8-10 

Rest 1 minute

Phase 2: Increase reps to 10-12

SUNS OUT GUNS OUR FIERY FINISHER – PHASE 1: 

AMRAP in 6-8 minutes; rest as needed.

• DB squeeze or plate press x 10
• Overhead cable or band triceps extensions x 10

SUNS OUT GUNS OUR FIERY FINISHER – PHASE 2: 

AMRAP in 6-8 minutes; rest as needed.

• DB skullcrushers x 10
• Triceps push-ups x 10