View Daniel Ventura's full 8-Week Body Transformation Plan
Warm Up
10 - 20 Minutes
- Before you start the muscle workout it is important to warm up your body and get the blood flowing. Perform 10-20 minutes of steady-state cardio, e.g. running machine, cycling machine or the stair master.
1: Cable Lower Chest Raise
3 Sets / 15 Reps / 60-120 Sec Rest
- Perform a 2-second isometric hold at the peak contraction, then slowly bring down.
2: Dips + L-Sit
3 Sets / 10 Reps / 60-120 Sec Rest
- Perform a tricep dip followed by an L-Sit and hold for 2 seconds.
3: 2-Second Pause Chest Press
3 Sets / 10-20 Reps / 60-120 Sec Rest
- Perform a regular dumbbell chest press, however, perform a 2 second hold at the key areas of the movement, the top, middle and bottom.
4: Half Press Chest Press
3 Sets / 10-15 Reps / 60-120 Sec Rest
- Bounce up and down 5 times at the peak contraction of the press then fully extended.
5: Fused Closed Grip Chest Press
3 Sets / 10-15 Reps / 60-120 Sec Rest
- Concentrate on the eccentric movement of the rep, slowly bringing down the dumbbells for 4 seconds, then explode up.
6: Front Raises + Turns of the Wheel
3 Sets / Reps To Failure / 60-120 Sec Rest
- Perform 5 partial Front Raises followed by 5 Turns of The Wheel.