in Arm Exercises, Chest Exercises, Exercises

HIGH-VOLUME FAT-BUSTING ROUTINE

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Last Updated on January 7, 2021

ABOUT THE MODEL

Name: Joe DonnellyResidence: Los Angeles, CA Height: 6’3″Weight: 238 lbsFavorite Body Part to Train: Legs Favorite Exercise:Squats, sprints Interesting Fact: Played football at Syracuse Website: joedonnellyfitness.com

Directions: Within each triset (Part 1) or giant set (Parts 2, 3, and 4), go directly from one exercise to the next with minimal or no rest. After each triset or giant set, rest for specified time before repeating.

 

PART 1

EXERCISE 1A

INCLINE BARBELL BENCH PRESS

Incline Barbell Bench Press thumbnail
10 reps
Perform exercises 1A-1C as a triset 5 times.

EXERCISE 1B

PLYOMETRIC PUSHUP

1clappressup
5 reps
Perform exercises 1A-1C as a triset 5 times.

EXERCISE 1C

EZ-BAR CURL

ez_curl
12 reps
60-90 sec rest
*first 6 reps at regular/moderate speed; last 6 reps at slow speed. Perform exercises 1A-1C as a triset 5 times.

PART 2

EXERCISE 1A

DUMBBELL BENCH PRESS You’ll need: Bench, Dumbbells

Dumbbell Bench Press thumbnail
10 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1B

DUMBBELL OVERHEAD TRICEPS EXTENSION

Dumbbell Overhead Triceps Extension thumbnail
8-10 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1C

DUMBBELL FLYEYou’ll need: Dumbbells, Bench

Dumbbell Flye thumbnail
8 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1D

DUMBBELL HAMMER CURLYou’ll need: Dumbbells

Dumbbell Hammer Curl thumbnail
8 per arm reps
90-120 sec rest
Perform exercises 1A-1D as a giant set 4 times.

PART 3

EXERCISE 1A

DECLINE BARBELL BENCH PRESSYou’ll need: Bench, Barbell

Decline Barbell Bench Press thumbnail
8 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1B

HIGH-LOW CABLE FLYE

high-low-cable-fly-bsn-mass-gains thumbnail
12 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1C

HIGH CABLE CURL

Overhead_Cable_Curl
12 reps
Perform exercises 1A-1D as a giant set 4 times.

EXERCISE 1D

BODYWEIGHT DIP

Bodyweight Dip thumbnail
to failure reps
90-120 sec rest
Perform exercises 1A-1D as a giant set 4 times.

PART 4

EXERCISE 1A

LOW-HIGH CABLE FLYE

standing-incline-cable-fly
12 reps
Perform exercises 1A-1D as a giant set 3 times.

EXERCISE 1B

CABLE HAMMER CURL

Cable Hammer Curl thumbnail
10+½ reps*reps
*After failing at 10 full ROM reps, do 4–5 half/ partial reps with the same weight to exhaust the muscles. Perform exercises 1A-1D as a giant set 3 times.

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