A few months back, I posted an Intensification program for the upper body. That session was followed 6 times by my client, and this week we commenced his next phase which is an Accumulation program. Now the key emphasis is volume, using incomplete-recover sets combined with ascending load supersets.
A. Low incline dumbbell press, 4 x 10 on a 4110 tempo, rest 60 seconds
B1. Low decline dumbbell press, 3 x 12 on a 3110 tempo, rest 10 seconds
B2. Low decline barbell press, 3 x 15 on a 2010 tempo, rest 90 seconds
C. Lat pulldowns, wide grip to throat, 4 x 10 on a 4110 tempo, rest 60 seconds
D1. Seated row, pronated grip to chest, 3 x 12 on a 3110 tempo, rest 10 seconds
D2. Seated row, supinated grip to waist, 3 x 15 on a 2010 tempo, rest 90 seconds
Tony, Avalon
