mat fraser rowing Full CHEST and BICEPS Workout.. Entire Routine Explained & My Top tips

Workout in order;
(aim for 45-60sec rest each set)

1A. CABLE FLYS 
1st x 15reps @ 1sec eccentric Tempo and 1sec squeeze
 2nd set x 12reps @3sec eccentric tempo
3rd set drop set of 4 x10x8x8x8 @ 2sec eccentric Tempo
*use a pec dec if no cable machine*

1B. PUSH UPS 
1.  20 
2. 20 or till failure (2sec tempo)
3. 20 (3 sec Tempo)

2. BICEP SINGLE ARM CABLE CURLS (Supinated Grip)
1set 12 reps @ 2sec eccentric tempo and 1sec sqeeuze at the top of the movment
2nd 12 reps @ 2sec eccentric tempo and 1sec sqeeuze at the top of the movment
3rd A drop set x 4 x 10,8,8,8

3A. INCLINE DB CHEST PRESS
1 x 15,
2 x 12, (2sec eccentric tempo)
3 x 8-10 (3sec eccentric tempo)
4th drop set x 4 10 x 10x10x10

3B. INCLINE BICEP CURLS 
1 x 15 (2sec eccentric)
2 x 10 (2sec eccentric)
3 x 8 (3sec eccentric)
4th x drop set 12x8x8x8 (1-2sec eccentric tempo)

4A. SEATED MACHINE CHEST PRESS
1 and 2sets x 12 reps (2-3sec eccentric tempo)
3rd set x 4 Drop set 12x10x10x10 (till failure) same tempo

4B. DIPS (WIDE)
3 x Till Failure (3sec eccentric tempo)
**Can also use an assisted machine**

5A BICEPS ROPE CURLS 
1 x drop set of 4 @ 8x8x8x8 reps (3sec eccentric tempo)

**1A – 1B Means Superset

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mat fraser rowing Full CHEST and BICEPS Workout.. Entire Routine Explained & My Top tips
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