Front and Tri aka Chesticles and Tri-cycles
The aim here is to attack the chest from four different angles. Isolation front and back sessions are only once a week. Now there are a few formats for this workout with different rep schemes.
Dumbbells with barbell - flat and incline work
Barbell only - flat only
Barbell only - incline only
Dumbbell only - flat and incline work
Starting from medium weight and high reps you will progress in higher weight with low reps and generally sets will range from 3 for newbies to 4-6 with intermediate and advanced lifters.
3- 5 reps
Flat presses on dumbbell, barbell or both
Flat and incline flys
Incline presses on dumbbell, barbell or both
Cable cross over - generally as a fourth exercise. This doesn’t do anything except give a pump and feed blood to the muscles. Blood transports our vitamins, minerals, protein and fluids which help us grow. This is what we want!
Dumbbell/ plate pullover
These bad boys are worked almost every session and are the true powerhouse of all your lifts, strength and conditioning
Rear barbell shrug only
3x5 , 4x5 or 3x7 rep range
Standing extensions (singles)
Single cable push down/ tricep extension
Double cable push don/ tricep extension