Mr. Universe Dave Draper
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IRON ONLINE CHEST ROUTINES

SANDY'S FIT & LEAN # 2

This is what I do for chest/back and abs (I do abs everyday, change exercise every day too)...Sandy.

After a warm up of 5 to 10 minutes...

Bench Press BB
4 sets, 10-12 reps per set, increase weight each set

Wide grip pull ups
3 sets, 10-12 reps per set

Superset:
Cable Crossovers w/ Bent over rows
3 sets, 10-12 reps per set

Cable Crunch
4 sets, 20 reps

Superset:
Incline DB Press w/ Lat Pull Overs
3 sets, 10-12 reps per set

Hanging Leg Raises
No straps, wide grip hold
Set One
Knee to Chest, 15 reps
Set Two
Left knee to right elbow, right knee to left elbow, 7 reps each side
Set Three
Straight leg lift, 15 reps

Reverse Pec Dec
Standing - face machine, chest pressed into chair back
3 sets 12 reps

 


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