Walk Through Example for Phase Three Option Two Giant Super Sets Chest

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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Here is an example of Monday 3 Option 2. Set up the Smith Machine with a slight incline on the bench. Putting a forty five pound plate under the side of the bench your head will be on works well. Do a warm up set or two with a light weight. When you load the Smith Machine with weight, use a size of weight plate which will require you to put two plates on each side to load your six repetition weight. This enables you or a partner to strip the weight off the bar quickly to fifty percent of the beginning weight for your second cycle. For example if you can perform six repetitions with one hundred and eighty pounds use two forty five pound plates on each side of the Smith Machine Press to total two plates per side. If you can only do one hundred and forty pounds for six repetitions then load the bar with two thirty five pound dumbbells on each side.

Now go and get two sets of dumbbells. The first set will be of a weight that you can comfortably with immaculate form perform six repetitions with. The second set will be up to fifty percent less weight. I state up to fifty percent less because the weight you choose will vary depending on how good of shape you are in. For this example the first set of dumbbells used will be thirty pounds and the second set of dumbbells will be fifteen pounds.

Start by performing six repetitions and only six repetitions slowly with good form of the Incline Smith Machine Presses. Immediately when you have finished doing six repetitions pull the bench backward a little so you have room to perform six repetitions with the thirty pound dumbbells of Dumbbell Flyes. While you are performing the Dumbbell Flyes have your workout partner pull off a forty five pound plate off each side of the Smith Machine Press to total one plate left on each side.

When you have completed six slow, focused, growth inspiring repetitions of Dumbbell Flyes go back and do six more slow repetitions of the Smith Machine Incline Bench Press. No rest between sets except what is honestly required to get into position. Be prepared as to minimize your rest time to be under four seconds.

If the weight seems too light a good trick to increase the productivity of the set is to really slow down the repetitions. This more than compensates for the lighter weight and helps you to get a better workout for the muscles you intend to stimulate.

When you are finished the six repetitions on The Smith Machine, immediately grab the fifteen pound dumbbells and finish off your last set of Dumbbell Flyes in this hellish test of will!

Perform two cycles of this to torture yourself if you have been bad! Phase 3 Option 2: Daily Body Part Combinations:

Workout # Muscles to Superset


Chest / Biceps / Abdominals


Back / Triceps


Legs / Calves / Shoulders

Option 2

Option 2

Workout # _Muscles to Superset


Chest, Triceps, Front Deltoids, Abdominals


Back, Biceps, Rear Deltoids


Legs, Calves, Lower Back, Forearms

Example Routine for Phase Three (Option Two)

Workout 1 Option 2: Chest Biceps Abdominals


Incline Smith Press Giant Superset W/ Dumbbell Flyes


Decline Hammer Strength Press Giant Superset W/ Cable Flyes


Preacher Curls Giant Superset with Concentration Curls


240 repetitions Abdominals Specialization Program

Workout 2 Option 2: Back


Wide Grip Front Lat Pull Downs Giant Superset W/ T-Bar Rowing


Pull Down Machine Shrugs Giant Superset W/ Cable Row Wide Grip


Close Grip Lat Pull Downs Giant Superset W/ Cable One Arm Rowing.


Seated Calf Raise Giant Superset W/ Calf Press on Leg Press Machine

Workout 3 Option 2: Legs / Shoulders


Leg Curl Giant Superset W/ Barbell Squats


Leg Press Giant Superset W/ Leg Extensions


Stiff Legged Dead Lift Giant Superset W/ Hack Squats


Shoulder Press Giant Superset W/ Front Straight Arm Dumbbell Raise


Dumbbell Side Laterals Giant Superset W/ Dumbbell Rear Laterals

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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