Each set consists of a superset of three different exercises. You do 10 reps of each - 3 times with 1 minute recovery after finishing the Bench press:
- Lying triceps extension (Skull crusher)
- Bench press
To begin the Lying triceps extension exercise, lie down on a bench and hold a bar at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower the bar until it is above your forehead. Reverse the movement to raise the bar.
To begin the Pullover exercise, stay lying down on a bench and the bar at your chest, pull behind your head and then bring the bar back to your chest with bent arms.
To begin the Bench press exercise, while still lying on a bench, the bar should be at the middle of the chest area, and then back up to full extention without locking your elbows. The lower back should maintain contact with the bench at all times.
Have fun... I'm always sore after this workout... I do 15lbs. on each side which doesn't sound like a lot but try it first and see where you are after you've done a set and raise or lower weight accordingly!