Freeezer

I decided to try this, Im working on the other 2, (for back, bicep and the legs)

Workout 1
Flat Bench
Set 1- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 2- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 3- 8 reps, rest, 3-4 more reps, Strip weight down for 6 more reps.

Immediately after reaching failure pick up dumbbells and do 12 fly’s

Incline Bench
Set 1- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 2- Explode up, slowly down (1second), (Last rep 5 second negative rep)
Set 3- 8 reps, rest, 3-4 more reps, Strip weight down for 6 more reps.

Immediately after reaching failure pick up dumbbells and do 12 fly’s


Shoulder presses (weights here and examples, need to test myself)

set one: 10 pound dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 40 pound dumbbells for 8 reps
set five: 50 pound dumbbells till failure
set six: 40 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure

Tricep
Set 1- 10 reps
Set 2- 10reps
Set 3- 8 reps
Set4- 6reps
Set5 – Strip go to failure