Hover/Touch To Zoom

Supplements Since 2004 Supplements Since 2004

TRUSTED STORE SINCE 2004 Free Fast Shipping $150+

Brick-And-Mortar Store Locations Across Australia Australian Store Locations

Supplements > Videos > Workout Programs >

Flat Bench Dumbbell Press - Phase 4

Flat Bench Dumbbell Press - Phase 4
Flat Bench Dumbbell Press  - Phase 4 - Hypertrophy Phase 2 - Day 4: Welcome to day 4 of the second phase of hypertrophy training. We'll be doing the chest & biceps today & exercise 1 is the dumbbell press, this time on a flat bench instead of an incline. Controlling the dumbbells on the way down, keep the motion nice & slow before squeezing the chest to get the weight back up to the top. Being a flat bench, you will be working the whole pec. As it is the first exercise for the chest, complete a warm up set of 15 reps before doing 3 working sets of 12, 10 & finally 8 reps. Don't forget to pryamid the weight up as you go & only resting for 1.5 minutes in between sets. - Nick Jones - World Bodybuilding Champion & Nathan Wallace - Natural Bodybuilder
Phase 4 Hypertrophy 2
Introduction to Phase 4 - Advanced Hypertrophy Workouts
1 / 34
Introduction to Phase 4 - Advanced Hypertrophy Workouts
Dumbbell Shoulder Press - Phase 4
2 / 34
Dumbbell Shoulder Press - Phase 4
Cable One Arm Side Lateral Raise - Phase 4
3 / 34
Cable One Arm Side Lateral Raise - Phase 4
Dumbbell Rear Lateral Raise - Phase 4
4 / 34
Dumbbell Rear Lateral Raise - Phase 4
Upright Row - Phase 4
5 / 34
Upright Row - Phase 4
Barbell Shrug - Phase 4
6 / 34
Barbell Shrug - Phase 4
Close Grip Barbell Bench Press - Phase 4
7 / 34
Close Grip Barbell Bench Press - Phase 4
Tricep V Bar Pushdown - Phase 4
8 / 34
Tricep V Bar Pushdown - Phase 4
Tricep Dip - Phase 4
9 / 34
Tricep Dip - Phase 4
One Arm Tricep Press Down - Phase 4
10 / 34
One Arm Tricep Press Down - Phase 4
Lying Leg Curl - Phase 4
11 / 34
Lying Leg Curl - Phase 4
Romanian Deadlift - Phase 4
12 / 34
Romanian Deadlift - Phase 4
Kneeling Leg Curl - Phase 4
13 / 34
Kneeling Leg Curl - Phase 4
Wide Grip Pulldown - Phase 4
14 / 34
Wide Grip Pulldown - Phase 4
T Bar Row - Phase 4
15 / 34
T Bar Row - Phase 4
Seated Supported Row - Phase 4
16 / 34
Seated Supported Row - Phase 4
Close Grip Chin Up - Phase 4
17 / 34
Close Grip Chin Up - Phase 4
Flat Bench Dumbbell Press - Phase 4
Watching
Flat Bench Dumbbell Press - Phase 4
Incline Barbell Bench Press - Phase 4
19 / 34
Incline Barbell Bench Press - Phase 4
Cable Cross Over - Phase 4
20 / 34
Cable Cross Over - Phase 4
Decline Machine Press - Phase 4
21 / 34
Decline Machine Press - Phase 4
Incline Dumbbell Curl - Phase 4
22 / 34
Incline Dumbbell Curl - Phase 4
E-Z Curl - Phase 4
23 / 34
E-Z Curl - Phase 4
Preacher Curl 90 Degrees - Phase 4
24 / 34
Preacher Curl 90 Degrees - Phase 4
Bicep Hammer Curl - Phase 4
25 / 34
Bicep Hammer Curl - Phase 4
Barbell Squat - Phase 4
26 / 34
Barbell Squat - Phase 4
Leg Press - Phase 4
27 / 34
Leg Press - Phase 4
Leg Extension - Phase 4
28 / 34
Leg Extension - Phase 4
Machine Squat - Phase 4
29 / 34
Machine Squat - Phase 4
Standing Calf Raise - Phase 4
30 / 34
Standing Calf Raise - Phase 4
Seated Calf Raise - Phase 4
31 / 34
Seated Calf Raise - Phase 4
Donkey Calf Raise - Phase 4
32 / 34
Donkey Calf Raise - Phase 4
Hanging Leg Raise - Phase 4
33 / 34
Hanging Leg Raise - Phase 4
Crunches - Phase 4
34 / 34
Crunches - Phase 4
Contact Us
↑   Back To Top   ↑