EMM Fitness

Wednesday, April 15 - Week 3 of 12
TODAY'S WORKOUT

Day 2 - FLAT PRESS + PUSH EMPHASIS

Week 3 - Option 1
1 Bike or Elliptical (warm-up)
1x5 min — rest
Light effort, get blood moving
2 DB Bench Press
4x8-12 90s rest
Flat bench. Control descent. Progress every 2 wks.
3 Incline DB Fly
3x10-12 60s rest
30 incline. Slight elbow bend, stretch at bottom.
4 Cable Crossover (low-to-high)
3x12-15 45s rest
Squeeze chest at top. Light weight.
5 Overhead DB Press
3x10-12 60s rest
Seated. Front/side delts.
6 Lateral Raises
3x12-15 30s rest
Light weight, slow tempo. Don't swing.
7 Tricep Pushdowns
3x12-15 45s rest
Rope or bar. Lock elbows, squeeze.
8 OH Tricep Extension
2x12-15 45s rest
Cable or DB. Stretch at bottom.
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LOG WEIGHT