Absolutely killer chest workout – one of the best I’ve ever had.
KB Floor Squeeze Presses (lying on floor, holding kb like a ball and pressing):
53×20-20
72×20-20
88×20-20
88×20-20
88×20-20-72×20-53×20
Floor Band Presses (lying across band, neutral grip, sets to failure):
doubled green ×21-12-9-6-4
Lying Band Flyes (lying across band):
doubled purple ×20-20-20-20-20
Standing Band Crossovers (bands anchored to ceiling):
reds ×20-20-20-20-20
Band Pushdowns (superset with reverse pushdowns):
purple ×10
purple ×10
purple ×10
Reverse Single-arm Band Pushdowns:
red ×10
red ×10
red ×10
Band ‘Dip’ Pushdowns:
purples ×10
purples ×10
purples ×10
Forearm Curls (wooden dowel anchored to kb with band):
red ×30
red ×30
red ×50 (failure)
Reverse Forearm Curls (sets to failure):
red ×30
red ×20
red ×20
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 35 minutes