Set #3 вЂ“ Giant Set вЂ“В Close Grip Press, Partial Chest Fly & Decline Push-Ups The Incline Dumbbell Presses are the same Dumbbell Chest Presses we did in set 1, except now the bench is in an incline position. I find that it takes some strain off my shoulders if I slightly bend my elbow during this move. TheВ Incline Dumbbell Flys haveВ you sitting in an incline position on your bench with the dumbbells pressed straight up and you then open your arms wide like you are giving a hug and then hug them closed. In this case you do the Drop Set on the Incline Dumbbell Press. If there is a Drop Set, you will then with no rest do another set of 8 reps of that exercise right after the first one, using lighter weights. You then do a set of 12 reps with medium weight of exercise 2,В followed immediately with no rest, by a set of 12 reps with medium weight of exercise 2, and then a short rest.В You finish with a set of 8 reps with heavy weight of exercise 1, followed immediately with no rest, by a set of 8 reps with heavy weight of exercise 2. The structure of the Super Sets in Body Beast are that you do a set of 15 reps with light weight of exercise 1, followed immediately with no rest, by a set of 15 reps with light weight of exercise 2, and then a short rest. Set #2 вЂ“ Super Set вЂ“В Incline Dumbbell Fly & Incline Dumbbell Press Make sure you choose an appropriate weight, and safely bring the weights into position. Dumbbell Chest PressВ are good old fashion flat dumbbell presses, where you are lying on your back and pressing the weight up. If there is a Drop Set as there is in this case, you follow the last set immediately with no rest, by another set of 8 reps with lighter weight. You finish with a set of 8 reps with heavy weight. You then do a set of 12 reps with medium weight, followed by a short rest. The structure of the Single Sets in Body Beast are that you do a set of 15 reps with light weight, followed by a short rest. Set #1 вЂ“ Single Set вЂ“ Dumbbell Chest Press The warm-up then closes out with faster jogging. Each push-up set is about 15 seconds long. You then get on the floor for a set of close grip push-ups, followed by standard push-ups, and finishing with wide push-ups. After the circles, we go into a move where we bring our elbows back to 90 degrees and rotate up so that our hands are by our ears and then back down so they are next to our chest.

Then you go into arm circles, first going forward and then reverse. The warm-up is only 2:48 long, so make sure you make the most of it. The main workout closes with a Super Set burnout, for triceps and abs, and there is a short cool down to close it out. Then you move to triceps and do a Single Set, followed by a Super Set. A Single Set for chest, followed by a Super Set and then a Giant Set. This workout has a warm-up followed by 6 sets of the main workout. This is a split workout in that the first half is all chest and the second is all tricep, there is no going back and forth between muscle groups like P90X, so it is relentless a guaranteed to light your chest and triceps on fire.

On top of that you end the workout with a 60 second burnout of dips, followed by a 60 second burnout of In and Outs (an ab exercise). There is very little rest in between sets as you end up doing 226 weighted chest reps and 164 for triceps. The 50 minutes goes by so fast because this workout is so much fun. I love this chest and tricep workout, it is an absolute beast. Chest and Tricep hypertrophy (muscle building) workout

Youku body beast build back