Page 17 - Phasetwo

DAY THREE

Chest/Triceps/HIIT

A1: Dumbbell Flat Press: 5 sets of 10 reps. Superset
with cable crossovers.

Techniques: Maintain a controlled movement,
while squeezing your chest muscles

A2: Cable Crossovers : 5 sets of 10 reps. After
completing superset, rest 60 seconds.

Techniques: Avoid brining your arms too far back
when starting each rep

B1: Incline Barbell Press : 5 sets of AMRAP 1 min.
Superset with spider push-ups

Techniques: Keep bar straight and descend slowly
to the middle of your chest 13

B2: Spider Push-Ups: 5 sets until failure. Beginners:

Substitute with knee push-ups
After completing superset, rest 60 seconds.
Techniques: Place your hands on kettlebells to

utilize more your core, as well as to increase
elevation to go more deeper into the movement.