#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 2, Day 8

It's chest day! Let's go press.

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Remember to gradually increase weight on the first couple of sets of your dumbbell press. Don't grab the heaviest dumbbells you can and expect your body to be able to handle it. Once you sit down, push your shoulders back into the bench and keep them there throughout the movement.

On the flyes, retract your shoulder blades and try your best to keep your elbow in one position.

Day 8: 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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