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