TEAM MVP ATHLETICS TRAINING COMPANY

Chest/Arms Workout February 4, 2013

Chest • Incline Smith-Machine Press 2×15-20/3×8-12/2×4+8 dropset —Supersetted with Bar Dips (leaning frontward) 3×10 • Flat Smith-Machine Press 4×8-12 • Incline Bench Dumbbell Flys 3×10 • Flat Bench Dumbbell Flys 3×10 Biceps • Standing Dumbbell Curls (slow negatives/hard contraction) 3×10 • Reverse-grip EZ-Bar Curls 3×10 —Supersetted with EZ-Bar Curls 3×10 Triceps • Bar Dips (straight)…

Chest/Upper Back Workout – January 28, 2013

• Wide-grip pull-ups 3×10 • Flat Bench 1×25 warmup/4×8-15 working —super-setted with Seated close-grip cable rows 4×10-15 • Incline Bench 4×10-12 —super-setted with reverse-grip lat pulldowns 4×8-12 • 1-Arm Dumbbell Rows 4×10 • Decline Bench 4×10-15 • Flat Bench Dumbbell Flys 4×10 • Flat-Bench ‘accordion’ ab crunches 4×20 *Notes: —slow negatives —full range of motion…

Chest/Back Training Routine – December 16, 2012

On this day I decided to shock my body, and since I took 2 days straight off from the gym, and had extra “fun” calories within those two days, I decided to punish myself a little more on this session. * Note: If you know you are under eating, there is no need to attempt…