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On the majority of these movements, you’re asked to slow your tempo during the concentric, or positive, and eccentric, or negative, phases of the lifts, so be sure you are consistent with your tempos on each rep and that you’re using an appropriate weight. Here’s the workout: Maaxx West’s Chest and Triceps Routine. Start with a few warm-up sets on the machine flyes, then get to work, anabolizzanti naturali it. Machine fly: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure Seated chest press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure Bench press: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure Triceps dip: 3 sets to failure Cable fly: 4 sets, 10 reps pushing forward, 10 reps pushing downward Rope push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure Reverse-grip push-down: 3 sets, 5 reps slow on the positive, 5 reps slow on the negative, then reps to failure Overhead triceps extension: 3 sets, 12 reps Stretch cool-down. Machine Fly (aka Pec-Deck Machine) Sit with your back flat against the pad, shoulders back, and abs tight.
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