This workout uses super sets to mix up compound exercises with isolation exercises, minus the final set where both exercises are compound – so you know what that means! A shit load of calories are about to be burned!
Plus, it is going to put a lot of stress on your chest! Those upper chest muscles especially!
If you prefer not to work the upper chest, you can opt for a flat bench and eliminate the incline/decline.
Join the Lushious Bikini Body Challenge today!
The challenge is about creating a healthy lifestyle through exercise,
which will energize you, create happiness and improve strength and self-love!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ bench/stability ball
+ cable machine/resistance band
+ smith machine/bar – or some sort of support to hold you for the inverted rows
Complete 4 – 5 sets for each super set, resting up to 90 seconds between sets. (the longer you rest, the heavier you should be lifting!) 😉
A1: dumbbell decline CHEST PRESS x6 – 8 reps
A2: reverse grip BARBELL BICEPS CURL x10 reps
B1: incline dumbbell CHEST FLY x6 – 8 reps
B2: close grip BARBELL BICEPS CURL x10 reps
C1: underhand CABLE FRONT RAISE x6 – 8 reps
C2: barbell DRAG CURL x10 reps
D1: INVERTED ROWS x as many reps as possible
D2: DECLINE PUSH UP x as many reps as possible
THE EXERCISES IN ACTION
dumbbell decline CHEST PRESS
reverse grip BARBELL BICEPS CURL
incline dumbbell CHEST FLY
(not doing the knee lifts)
close grip BARBELL BICEPS CURL
underhand CABLE FRONT RAISE
barbell DRAG CURL
INVERTED ROWS (see HERE on bodybuilding.com)
DECLINE PUSH UP
Have an awesome Saturday workout!