Pecs on Deck
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