#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 4, Day 22

It's the final week of Phase 1! Finish it off strong.

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Although your triceps should be burning by the time you get to the press-downs and kick-backs, it's your job to finish them off. You may not be able to use a ton of weight, but trust me, those muscle fibers are going to get all the stimulation they need in order to grow.

Day 22: Chest, shoulders, triceps
1

Incline Dumbbell Press

5 sets of 6-8 reps, rest 2 minutes between sets
Incline Dumbbell Press Incline Dumbbell Press

2

Dumbbell Fly

3 sets of 6-8 reps, rest 1 minute between sets
Dumbbell Flyes Dumbbell Flyes

3

Close-grip push-up

1 set to failure
Close-grip push-up Close-grip push-up

4

Standing Dumbbell Shoulder Press

4 sets of 6-8 reps, rest 1 minute between sets
Standing Dumbbell Press Standing Dumbbell Press

Triset
5

Dumbbell Front Raise

3 sets of 7 reps
Front Dumbbell Raise Front Dumbbell Raise

Dumbbell Lateral Raise

3 sets of 7 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Rear-Delt Raise

3 sets of 7 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Note: Rest 1 minute between each round of 21 reps

6

Triceps Press-down

3 sets of 8 reps, rest 1 minute between sets
Triceps Pushdown Triceps Pushdown

7

Bilateral triceps kick-back

3 sets of 8 reps, rest 1 minute between sets
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


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