Page 17 - Phaseone
P. 17
M I N D O V E R M A T T E R
B1: Incline Dumbbell Press D1: Lying Cable Row
5 sets of 8, 6, 5, 5, 5 Rest time: 2 mins 5 sets of 8, 6, 5, 5, 5 . Rest time: 2 mins.
Push dumbbells straight in front of chest and Techniques: Keep chest out and core tight,
squeeze at the top. Try not to descend too low as well as your arms close to your body
to avoid putting stress on the shoulders.
E1: T-Bar One Arm Press
C1: Side to Side Pull-Ups: 5 sets until failure 5 sets of 5 reps. Rest time: 2 mins.
Advanced: Add weight to bodyweight Techniques: Keep one foot slightly more in
Beginner: Use resistance bands or assisted front (based on side you are working) to be
pull-up machine able to add more power into the
Rest time: 90 seconds movement.
Techniques: Raise legs at the same time you go 13
up, switching side to side
