Pecs on Deck

STRENGTH

1. Eccentric DB bench press

3-4 x 6-8

Rest 2 minutes

2A. Front DB squat

3 x 6-8

2B. Band high to low chop

2-3 x 8-10 RL

Rest 30 seconds

3A. Single arm bent over 3 point DB row

3 x 8-10 RL

3B. Offset DB lateral step up

3 x 8-10 RL

Rest 30 seconds

4. DB chest fly to pull-over

2-3 x 8-10 each

Rest 60 seconds

IF TIME FINISHER: TORTUROUS TRICEPS

Perform 10 reps of each, then 8 of each, and continue in a decreasing rep pattern for 6,4,2. That’s one set. Do 2-3 total, resting on minute in between sets

● Plate or DB squeeze press OR triceps push-ups

● DB skullcrushers