Exercise 2: Pull over dips
Lay on a stand-alone flat bench with your feet firmly planted on the ground, your butt, back and head centered on the pad. Choose an appropriate dumbbell that allows you to perform each of the 3 sets- one with 10-12 reps, one with 6-8 reps, and one with 15+ reps. This is called the ‘Mass Building Set.’ (For future workouts always modify the weight to reflect your progress) With your arms over your head and parallel to the ground hold one end of the dumbbell with both hands. It’s best to make a ‘V’ with your thumb and pointer fingers, respectively touching to allow the weight to pivot as you raise it above your head perpendicular to the ground and back down.
Exercise 3: Decline Flies
Lay on a stand-alone decline bench with your legs locked in the leg guards, your butt, back and head centered on the pad. Choose appropriate weights for you to perform the ‘mass building set.’ Always have a spotter help you throughout a fly exercise by giving support under your elbows or by gripping your wrists. To start a fly always raise the weights above your chest with your arms locked out and stabilize them with help from your spotter. With a slight bend at the elbow (approx. 120°) bring the weights down so they are in line with your shoulders and parallel to the floor then raise them back up again. Remember to maintain the same arm angle throughout the exercise. the ground and back down.
Exercise : Incline Flies
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