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8-week Cutting Old-school Program Week 1

Day 1: Chest & Triceps - Max Gains!
Week 1

This workout brings maximum gains! You will feel it, believe me!
1h 15m
Chest & Triceps
For just $50 $24.95 (50% OFF)

Chest Press Warm-up Warm-up

  • Chest Press- warm up 1

    Weight: light (example: 10kg per side). faster tempo with no squeeze at the end of a positive rep!

    Reps: 25
    Completed
  • Rest: 1 m

  • Chest Press- warm up 2

    Weight: slightly heavier (example: 15kg per side). faster tempo with a slight squeeze!

    Reps: 20
    Completed
  • Rest: 1 m

Wide & Close DB Incline Press Round 1

  • Wide & Close Press - Set 1

    Weight: Not too heavy DBs, test them (e.g., 10kg DBs). It is important to push one DB against the other to engage the inner part of the chest the most! If DBs are too heavy for the close press, you will not be able to squeeze the inner chest!

    Reps: 10
    Completed
  • Rest: 1m 30s

  • Wide & Close Press - Set 2

    Weight: slightly heavier if it was too light for you in the set 1 (e.g., 15kg DBs). It is important to push one DB against the other to engage the inner part of the chest the most! If DBs are too heavy for the close press, you will not be able to squeeze the inner chest!

    Reps: 10
    Completed
  • Rest: 1m 30s

  • Wide & Close Press - Set 3

    Weight: same as in the previous set 1 (e.g., 15kg DBs). It is important to push one DB against the other to engage the inner part of the chest the most! If DBs are too heavy for the close press, you will not be able to squeeze the inner chest!

    Reps: 10
    Completed
  • Rest: 1m 30s

  • Wide & Close Press - Set 4

    Weight: same as in the previous set 1 (e.g., 15kg DBs). It is important to push one DB against the other to engage the inner part of the chest the most! If DBs are too heavy for the close press, you will not be able to squeeze the inner chest!

    Reps: 10
    Completed
  • Rest: 1m 30s

Alternating DB Incline Press Round 2

  • Alternating DB Press - Set 1

    Weight: not too heavy, test the weights (example: 10kg DBs)

    Reps: 12 per arm
    Completed
  • Rest: 1m 30s

  • Alternating DB Press - Set 2

    Weight: slightly heavier (example: 12kg DBs)

    Reps: 12 per arm
    Completed
  • Rest: 1m 30s

  • Alternating DB Press - Set 3

    Weight: slightly heavier (example: 15kg DBs). If you take too heavy DBs you will not be able to do 10 reps per arm, and here the goal is the reps!

    Reps: 10 per arm
    Completed
  • Rest: 1m 30s

  • Alternating DB Press - Set 4

    Weight: same as in the previous set (example: 15kg DBs)

    Reps: 10 per arm
    Completed
  • Rest: 1m 30s

Low to high DB Incline Fly Round 3

  • Low to high DB Fly - Set 1

    Weight: not so heavy (example: 7kg). Keep the chest up all the time, especially as the dumbbells go up!

    Reps: 12
    Completed
  • Rest: 1 m

  • Low to high DB Fly - Set 2

    Weight: slightly heavier (example: 8-9 kg). If you start too heavy, you will not be able to squeeze the chest at the top!

    Reps: 12
    Completed
  • Rest: 1 m

  • Low to high DB Fly - Set 3

    Weight: same as in the previous set (example: 8-9 kg).

    Reps: 12
    Completed
  • Rest: 1 m

  • Low to high DB Fly - Set 4

    Weight: same as in the previous set (example: 8-9 kg).

    Reps: 12
    Completed
  • Rest: 1m 30s

Incline DB Fly and Press Round 4

  • Incline Fly and Press - Set 1

    Weight: not so heavy (example: 8kg). When you do a fly movement, go wide!

    Reps: 12
    Completed
  • Rest: 1 m

  • Incline Fly and Press - Set 2

    Weight: 2kg heavier (example: 10kg). When you do a fly movement, go wide!

    Reps: 12
    Completed
  • Rest: 1m 30s

  • Incline Fly and Press - Set 3

    Weight: max 2kg heavier or leave it the same (example: 10-12kg). If you go too heavy, it will be harder to perform a wide fly movement and a proper close press, as well as to activate the inner part of the chest. Better do more reps with lighter DBs, but isolate the chest to the max!

    Reps: 10
    Completed
  • Rest: 1m 30s

  • Incline Fly and Press - Set 4

    Weight: same as in the previous set (example: 10-12kg).

    Reps: 10
    Completed
  • Rest: 1m 30s

Triceps Pushdown Round 5

  • Triceps Pushdown - Set 1

    Weight: lighter (example: 60% of the lifting weights - 15kg)

    Reps: 20
    Completed
  • Rest: 1 m

  • Triceps Pushdown - Set 2

    Weight: 40% heavier (example: 20kg)

    Reps: 15
    Completed
  • Rest: 1m 30s

Triceps Superset Round 6

Additional Videos

  • 3 basic tips - Triceps Rope Extension

    These are the 3 most important tips for this exercise! People make mistakes here and go so heavy, resulting in less triceps activation! The highest activation is at the moment you make a squeeze with straight arms!

  • Rope Extension - advanced!

    Here are some advanced tips to hit the lateral head of the triceps the most!

  • Incline Lying Rope Extension - Set 1

    Weight: not too heavy so you can squeeze at the top (example: 25kg)

    Reps: 10 - 12
    Completed

  • Standing Rope Extension - Set 1

    Weight: not so heavy, otherwise, you will not be able to make a proper squeeze (example: 12kg). *Watch additional videos above to learn more about this exercise!

    Reps: 10 - 12
    Completed
  • Rest: 1m 30s

  • Incline Lying Rope Extension - Set 2

    Weight: slightly heavier (example: 30-35kg)

    Reps: 10 - 12
    Completed

  • Standing Rope Extension - Set 2

    Weight: leave it the same or max 2kg heavier (example: 12-15kg).

    Reps: 10 - 12
    Completed
  • Rest: 1m 30s

  • Incline Lying Rope Extension - Set 3

    Weight: same (example: 30-35kg)

    Reps: 10
    Completed

  • Standing Rope Extension - Set 3

    Weight: same (example: 12-15kg).

    Reps: 10
    Completed
  • Rest: 1m 30s

  • Incline Lying Rope Extension - Set 4

    Weight: same (example: 30-35kg)

    Reps: 10
    Completed

  • Standing Rope Extension - Set 4

    Weight: same (example: 12-15kg).

    Reps: 10
    Completed

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