Chest and Arms Workout
For JamCore members who
- Are intermediate to advanced
- Are limited by time (efficient)
- Want to improve athletic performance
- Want to gain strength and lean muscle mass
Before the Workout Very IMPORTANT :
Warm up activation x 2 circuits.
Body building: Giant/Double -tri sets
Incline D/B Bench Press 8 reps/10 sec REST.
Incline D/B flys 7 reps/10 sec REST
Flat D/B bench press 6 reps/2 min REST.
2 Rounds Total week 1 and 2 with 2 min. Rest between rounds.
3 rounds week 3 and 4.
Seated incline D/B Curl 8 reps/10 sec REST.
Standing B/B Hammer Curl 7 reps/10 sec REST
Standing alternate D/B Curl 6 reps/90 sec REST.
2 Rounds Total in Week 1 & 2 with 90 sec Rest between Rounds.
3 rounds total in Week 3 & 4.
Lying D/B triceps extension 8 reps/10 sec REST.
Bench Dips 7-10 Reps 7 reps/10 sec REST
Standing D/B Kick backs 8 Reps 6 reps/90 sec REST.
2 rounds Total week 1 & 2 with 90 sec REST between rounds.
3 rounds Total week 3 & 4.
Repetition Tempo should be 2-3 seconds eccentric (lengthening)contraction.
1second concentric (Shortening) contraction.
Do not bounce the weight from bottom position.
Keep constant tension on the working muscles.
Focus your minds concentration on the working muscles.
Do not break exercise form to lift heavier weight.
Increase the working weight progressively with good form.