WHAT IS UP, MY DUDES!!!

 

Welcome to our Daily Trainer page, we post new workouts here every day @10am PST.

 

Chest/Triceps

Incline Barbell Bench
6 sets of 10 (Hyper)

Incline DB Bench/Flat DB Flies
12,10,8,6,10,12 (Hyper)

Smith Machine Pin Press
5 sets of 5 (Strength)

Cable Chest Flies 
5 sets of 15 (Hyper)

Dips/Diamond Push Ups 
5 sets of Failure (Hyper)

Single Arm Tricep Pushdown/Single Arm Tricep Pin Pushdown 
15,12,10,8 drop 10 drop 20 (Hyper)

 


TIME UNDER TENSION Rule of Thumb:  

Hyper: Negative tension = 4 seconds & Contraction Tension = 2 seconds

Strength: Negative tension = 2 seconds & Contraction Tension = 1 seconds

 

Example:  Bench Press Strength (2:1)

2 seconds on the negative,  1 second on the contraction

Example:  Pec Deck Fly Hyper (4:2)

4 seconds on the negative,  2 seconds on the contraction


Pyramid Sets (12,10,8,8): Anytime you see a pyramid set, regardless of the number of reps, you should always try to increase the weight each set, as the reps go down!

Straight Sets (8,8,8,8): Anytime you see straight sets, regardless of the number of reps, it is going to be more tempo based, so moving up in weight each set isn’t necessary! If you do all the required sets at the same weight, that is fine.

Rest Time Between Sets:

4-12 rep range = 30-45 seconds rest between sets

15+ rep range = 45- 60 seconds rest between sets


DROP = DROP SET:

example 12,10,8 drop 6

Do 8 reps, drop to a lighter weight, then complete 6 reps within the same set, no rest


Supersets:

example: 4 sets 10/15, 10/15, 10/15

Superset or compound set – complete 10 reps of the first exercise, then 15 of the following exercise within the same set, no rest


Failure:

example: 3 sets 10/F, 10/F, 10/F

Reps to failure at bodyweight

All hand placement or leg stance is neutral or shoulder width unless otherwise noted

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