MOVE THREE - Flat Dumbbell Chest Press
3 sets x 6 reps
> Lie on a flat bench with dumbbells and rotate your wrists forward so that the palms of your hands are facing away from you.
> The dumbbells should be just to the sides of your chest with your upper arm and forearm creating a 90 degree angle.
> Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
> Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for 1-second and then begin coming down slowly.
> Repeat for desired reps.
MOVE FOUR - Incline Cable Flye
3 sets by 10 reps
> To get yourself into the starting position, set the pulleys at the floor level (lowest level possible on the machine that is below your torso).
> Place an incline bench (set at 45 degrees) in between the pulleys, select a weight on each one and grab a pulley on each hand.
> With a handle on each hand, lie on the incline bench and bring your hands together at arms length in front of your face. This will be your starting position.
> With a slight bend of your elbows (in order to prevent stress at the biceps tendon), lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
> Return your arms back to the starting position as you squeeze your chest muscles and exhale. Hold the contracted position for a second.
> Repeat for desired reps. Rest 60 seconds and complete the remaining 2 supersets.