OS Gym

CHEST AND TRICEPS WORKOUT

WARMUP ​3 Rounds ​Parallel Bar Dips - Failure ​DB rear Delt fly - 20 ​Cable press - 15 WORKOUT BB flat Bench Press - 12, 10, 8, 8 (Starting with 60% of 1RM) BB flat Bench Press - 3 x 4 (@ 80-90% of 1RM) Alt. Cable decline fly - 3 x 10 each side ​Outside shoulder Decline push up / Pec dec fly - 3 x Failure / 12…...

CHEST AND TRICEPS WORKOUT WARMUP ​3 Rounds ​Parallel Bar Dips – Failure ​DB rear Delt fly – 20 ​Cable press – 15 WORKOUT BB flat Bench Press – 12, 10, 8, 8 (Starting with 60% of 1RM) BB flat Bench Pr…

CHEST AND TRICEPS WORKOUT

WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- failure WORKOUT BB flat bench press: ( up to 1RM): 1,1,1,1,1,1...... DB floor chest press: 3x8 Parallel bar dips( hold down for 4 counts): 3xfailure Decline cable fly( hold down for 4 counts): 3xfailure…...

CHEST AND TRICEPS WORKOUT WARM UP 5-10 minutes mobility routine Cobra to child pose Scorpion stretch World famous stretch 3 Rounds Reverse grip BB shoulder press- failure Ceiling crunches- failure Bent over rear delt fly- f…

SHOULDER AND TRAPS WORKOUT

WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg throughs – failure for 30 sec WORKOUT Seated BB shoulder press( hold up for 4 counts)– 12,10,8,8 Alt. Cable shoulder press: 4×8 each side Chest supported BB front raise/DB crossbody front raise : 3×10/10…...

SHOULDER AND TRAPS WORKOUT WARM UP 5-10 minutes of mobility routine Scorpion stretch: 30 sec High plank to mountain: 30 sec World greatest stretch: 30 sec 3 Rounds Deadhang – failure Russian twist- failure for 30 sec Leg thr…