Hes either started a punch, moved out, or in some way signaled me what he was going to do, except Joe Louis! June 29, 2022; creative careers quiz; ken thompson net worth unix . Let's see his training and diet according to Chicago Tribune 05:00AM Gives the alarm clock a dirty look, but nevertheless hops out of bed. Actor: This Is the Army. After their sessions, he would be too sore to do anything for the rest of the day and would lay down for hours in agony. With just a few pieces such as a pair of dumbbells, a kettlebell, and a boxing bag, youll have everything you need to train like Joe from home. It's intense but we do get to rest on the weekend." Training always comes before breakfast Formerly, boxing calisthenics were heavily influenced by Charles Atlas. B. For the average Joe, start by building up to the ACSM recommendations for physical activity. You had to be efficient for skipping to move from anaerobic to aerobic so the effect was an endurance enhancer. Roadwork is a big part of the sport. After each superset/tri-set, rest for 1-2 minutes before repeating. My background being in boxing, well focus on boxing training. That's the outline of things we will discuss. "Joe Louis: My Life", Harcourt 164 Copy quote young Joe would pass by a boxing gym. A right-hand smash sent Flowers mouthpiece flying and put him into dreamland, mumbling, what happened? 2000 - Placed 2nd (Joe Weider's World Pro Cup) 2002 - Placed 1st (Arnold Classic) 2003 - Placed 1st (Arnold Classic) 2003 - Placed 1st . The idea behind, getting in shape, was doing work. Muhammad Ali's Daily Routine: 4:30AM - Wake Up, Shower and Pray; 5:30AM - Run for 6 miles in heavy boots; . In 1933, he earned the National light-heavyweight Golden Gloves crown followed by the victory at the Amateur Athletic Union 175-pound championship. He focused his lifting on his leg muscles, and spent time on his upperbody using the heavy bag and doing lots of knuckle pushups, leg raises, and situps to toughen his body. World; North America; Joe Biden loves pumping iron and smashing chocolate cookies, say aides. He introduced Kickboxing to America by knocking out Greg Baines in the second round in his first match. TEAM TRAINING LIFE CHANGING. Banned. Salvatore stumbled to the furthest corner and as far away from his attacker as he could. Joe Louis Practice, Dancer, Boxers Joe Louis, Edna Rust, Art Rust (1978). Joe may even have picked up some interior design inspiration for his own home, as he admired the polished plasterwork and huge windows . That being said, the man is a beast even in his 50s. Both the hitter and pitcher were penalized at the start of Davis' at-bat to lead off the top of the third inning of Monday's spring training game, the latest odd twist in baseball's speed-up rules. Eighty years ago, on the night of June 22, 1938, Joe Louis walked across the infield grass at Yankee Stadium, a hooded robe draped over his broad shoulders, the weight of his country on his back. Never had a draw decision during his pro career of 69 bouts. If you are like me, when you get done watching a YouTube video of Dempsey hitting a heavy bag, you probably think "Hey, now I should watch a video of Joe Frazier hitting a heavy bag.". "On a typical training day I will get up at 6.30am and finish training at 8pm. Louis threw textbook perfect punches and wasted little energy in his assault. Also rumor has it that Harry Greb credited his superior conditioning to cross training in BJJ. Early wake up, followed by an eight-mile run, quick shower, big breakfast, rowing in a heavy boat, afternoon nap, boxes with sparring partners, chill time listening to music, dinner, radio, and 10 PM bedtime. Easy progress tracking BodyFit app. Youll regularly hear Athletic Greens advertisements played on Spotify. A full body workout routine is any training program that activates all of the major muscle groups in each session. Jersey Joe Walcott. How to keep your Expected Value bets Positive? Johnson would resurface twice at Joe's training camp prior to the Baer fight, Louis refusing a Life magazine photographer's request to snap a shot of the former and future heavyweight kings. Joshua openly talks about how whey protein, post-workout formula, and multivitamin supplements have boosted his physical appearance. 3 August 2022 by James Booth. Ropework or skipping rope was to enhance lower body endurance. I don't blame them. But Thursday, I saw the damnedest fighter in the world in action. If not, you can open it also by clicking the following link: Top 10 Athletes past the age of 40: Where does Tom Brady rank? 25-year . Over the years, Mike has had countless personal conversations with the likes of Ray Arcel, Teddy Hayes, Cus D’Amato and numerous others. Depending on your conditioning levels, do these sprint workouts 1-3x a week as a part of the plyometrics and footspeed drills (below). joe louis training routine. 3b-Side Plank w/ Rotation 3x10-15 each side. He was consistent enough to rack up 25 world heavyweight title defenses over 11 . The point of pre-exhaustion is to fatigue a target muscle group so that when you perform the following multi-joint exercise, the target muscle is already fatigued and receives ample overload without the set ending due to . Joe is a proponent of training efficiently, working hard, and getting in and out of the gym quickly. A being easy, B being difficult and C offering high intensity. As boxing movies, I think the Rockyseries gets overrated. A natural painter has to paint all the time. Ill leave this up to you. He had me going with those 14-ounce gloves. The Barrow home in Lafayette, Alabama was next to a cotton field. Find out what the legends have to say about sports this week. $2000 Risk Free $1000 + $100 in site credits, Must be 21+. Editors note: This is a guest post from Chad Howse. Bring a fighters mentality and work ethic to what were going to cover over the next two articles, and youll accomplish this. boxing, Celebrity Diet & Workout Plans, Diet & Nutrition, Health, Workouts. For example you could use 60% of your 1-rep max for the first workout, 65% of your 1-rep max for the second workout and 70% of your 1-rep max for the third workout. The skills and conditioning well be hitting will help prepare you for life; every man needs to feel some fight in him. Exercises. Thanks for Watching #BBTV Please Like and Subscribe if you liked our content and to see more videos. By the time Cubs outfielder Brennen Davis actually saw a pitch from Arizona's Joe Mantiply, the count was already at a ball and a strike. It'll get you used to throwing punches as you move your feet. Even a natural fool has to work at it. In addition to martial arts training, Joe is a proponent of functional, diverse workouts. Today well look at how we can train like a fighter through cardio, plyometrics, and agility training. 0 of 10. What it is: The Weider Pre-Exhaustion Training Principle advocates training single-joint or isolation exercises first in your workout, followed by multi-joint exercises. The following day is an example of how Joe would eat in his current habits: You can see Joe talk about his personal experience with the carnivore diet here: Keep in mind, specialized diets like this are not necessary to lose weight, and can be dangerous for some people. The blow Louis landed to knockout Paulino Uzcudun, the George Chuvalo of his day, was thought to be the hardest blow that most had seen, including veteran trainer Ray Arcel. Joe is filming a series of workouts from the house in Surrey. Louis threw textbook perfect punches and wasted little energy in his assault. Big Jeff’s thoughts on training and technique were interesting and insightful and he could never learn enough. This list isnt based solely on performances from the 2020 NFL season. Joe Louis versus Paulino Uzcudun , All Smiles, Max Schmeling congratulates Joe Louis in his corner before the fight. So there's a yaw moment where tension is building, and then his fist. A supremely conditioned fighter can overwhelm a less-conditioned athlete with a constant and unrelenting barrage. 3a-Reverse Lunge 3x10 each leg. His sparring partner in Karate was John Korab, a boxer. Join Date: Oct . Here below is Jay Cutler's training routine: Jay Cutler's Workout Routine. The most important meal of the deal. Ideally run 3-5 miles. There were no Tabata Front Squats or Chippers or circuits. Whats great about the following workout is that you can do all the exercises outside. These workouts are the kind that Joe would employ during his busy schedule. As in any sport, winning or losing comes down to training again and again. Although when Rocky Marciano read that Joe Louis ran 5 miles, he started running 10. joe louis training routine. On his way there, young Joe would pass by a boxing. Its no wonder why it was so hard to find sparring partners for the Brown Bomber. In a sport where livelihood and fitness are so closely linked, its no wonder that fighters are in such great shape. In no particular order of precedence, the following is a brief list of reasons that I believe made Tyson the no.1 early rounds apex predator ever. his diet is beef or mutton: his drink strong ale(He) enters upon his training with a regular course of physic, which consists of three doseshe must rise at five in the morning, run half a mile at top speed uphill and walk six miles at a moderate pace, coming in about seven to breakfast, which should be beef-steaks or mutton chops with stale bread and old beer. He will train with a combination of free weights, bodyweight exercises, cardio, and yoga. Champ Arrives with Built-In Shock Absorber. Jack Dempsey's ferocious fighting style made him one of the most iconic heavyweight champions in history. Because every muscle group is activated in each training session, fewer training sessions are needed each week. Antony insists his diet gives his body vital nutrients to keep working out. Boxer Workout. So training is everything for a boxer. Muhammad Ali's Daily Routine: 4:30AM - Wake Up, Shower and Pray 5:30AM - Run for 6 miles in heavy boots 7AM - Breakfast of eggs, toast, 100% orange juice & lots of water 9AM - Late-morning Movie 11AM - Nap 12:30PM - Physical Training 4PM - Massage 5PM - Dinner of chicken, steak, green beans, potatoes & fruit 6PM - Evening Walk 7PM - Shower and Pray Joe Biden's daily routine as US President has been revealed for the first time and it's fairly . I do worry about this fighter dehydrating, but the prescription of strong ale is not as bad an idea as it sounds. Occupation: Podcast host, stand-up comedian, Career: MMA commentator, Fear Factor host, actor, Multiple MMA Personality of the Year Awards, Wednesday morning: Sensory deprivation tank/meditation, Friday evening: Bodyweight strength session, Lunch: Meat, green vegetables, salad, avocados, Snacks: Fruit, dried chili mangos, olives, nuts. Joe Louis instructs good friend Sonny Liston on some heavybag work. The heavyweight gold medallist was fresh off of beating Joe Frazier and Ken Norton. On Daily Routines, we profile successful leaders, entrepreneurs, artists, executives and athletes to explore their routines, schedules, habits and day in the life.. During the twilight of Muhammad Ali's fighting career, Sports Illustrated profiled the boxer during his training camp for his 1980 title fight against the undefeated Larry Holmes. followed by 10 seconds of push-ups, followed by10 seconds of deep knee squats with punching with dumbbells, followed by 10 seconds of bent-knee sit-ups, followed by 10 seconds of jumping rope. Vitamin D3. Top 10 Boxers of the 1990s: Was Roy Jones Jr. the best? Antony Joshua's workout routines comprise cardio, strength training, boxing sessions, and conditioning workouts. With our fitness studios expanding across the United States, there's probably an F45 . punching/defensive technique to a new generation of stars, such as Joe Louis and Henry Armstrong (who sports writers of the 1930s said trained like the fighters of the late 1800s/early 1900s). Most recently he was seen doing a 705lb squat. His afternoon workouts consisted of performing three rounds of calisthenics. 2,000 situps. We adapted Google's Privacy Guidelines to keep your data safe at all times. The thing is, he didn't have bodybuilder's muscles. Why I never saw the day I could truck in the ring the way Joe does., Lou Nova talked about trying to outsmart Louis, I wanted to sucker him, draw him out and then counter-punch him. Start by taking steps to adhere to recommendations like the USDA Dietary Guidelines. We only recommend products we genuinely like, and purchases made through our links support our mission and the free content we publish here on AoM. mozzart jackpot winners yesterday; new mandela effects 2021; how to delete a payee on barclays app Gambling Problem? These include yoga one to two days per week, running or conditioning two days a week, weight training three times per week, and several martial arts training sessions. Named The Ring Fighter of the Year for 1936, 1938, 1939, and 1941. American boxer Joe Louis defeats World Heavyweight champion James J. Braddock in Chicago, 22nd June 1937. . The rhythm and skill it takes to be an all-time great comes from pure physical talent, but also the . He was consistent enough to rack up 25 world heavyweight title defenses over 11 years, 8 months and one weektwo records that still stand today. Do this 5 days a week, and feel free to shadow box as you jog. Every day, he had the same exact training routine. You will notice the base of, work, is largely aerobic in nature. This means that Rogan is an avid game hunter. 10% off ALL supplements & gear. Alcohol is a muscle-relaxant, and a heavy ale is a legitimate source of carbohydrates, something that an athletic fighter would burn up while walking 20 miles a day. If you or someone you know has a gambling problem, and wants help, call or visit: (a) the Council on Compulsive Gambling of New Jersey at 1-800-Gambler or www.800gambler.org; or (b) Gamblers Anonymous at 855-2-CALL-GA or www.gamblersanonymous.org. Next time well get in the gym for some bag work and weight training. We experience more positives from stretching in the first 15-20 seconds of a stretch. She's just playing a game with her daddy. Discussion in 'Boxing Discussion' started by YukisHeart, Feb 15, 2011. pumping iron. So all boxers train hard. joe louis training routine. Charles Bronson regularly climbed rope throughout his life for upper body development that was maintained for decades. When Louis hits you with that left, its like running into a telephone pole. Louis had battered Conn in the exhibition with ease, even holding back when he had Conn on the verge of a knockout. He focused his lifting on his leg muscles, and spent time on his upperbody using the heavy bag and doing lots of knuckle pushups, leg raises, and situps to toughen his body. Joe Louis retired for good with a record of 66 wins, 52 of those wins by stoppage, accompanied by 3 losses. Choose a weight that is medium-heavy for you. Joe Louis was one of the greatest boxers ever! Alpha Brain Review: Effective Or Just A Scam? Working up a sweat: Ashley Graham, 33, took to her Instagram Story to showcase one of her workout routines with a personal trainer at Heart & Hustle in Los Angeles on Monday. And I thought I was fast. His uncle Roger makes an important point at the beginning of the video about timing. Be sure to warm up and perform any soft-tissue work or stretches that you need to around these sessions. His diet usually consisted of clean, healthy and natural food that was high protein. For breakfast for example he ate eggs, wholesome toast and drank orange juice. Build: The "meat" of a training plan focuses on weekly increases in volume, endurance and generating power over distance. I loved Patricia Neal's performance in Hud. Note: Stretching is very important with training. But sprinting and more intense forms of cardio are asif not moreeffective than the slower method of running. While things like, 'leaving the fight in the gym', did exist, training for a fight has to spare the athlete for the actual conflict.. Tyson also trained with a very heavy water-filled bag, and during his early years his trainers said he only did calisthenics like push ups didn't weight train. In the following video Ill show you plyometric exercises that are great for developing explosive power. Training routine for these boxers? Rogan relies on supplements to fulfill his daily nutritional goals. BodyFit helps make it easy with user-friendly workout tracking app, thousands of workouts, and discounts to the best supplements in the world. As youll see from these example meals, Joe eats a fairly simple diet, with plenty of meat, greens, and minimal processed foods. Joe Louis and Max Baer were influenced by Charles Atlas. To simply shadowbox or strike a heavy bag for 12 three-minute rounds is a terrific workout, especially if you are engaging your core muscles to deliver proper punches. More . These include 150 minutes per week of moderate aerobic exercise, as well as at least two sessions per week of whole-body strength training. While each week can be different, there are some tenets he sticks to pretty closely. Such a strong statement brings up one of Louis other big weapons, his right hand. As well, the feet, knees, hips and wrist were developed. Take no rest between each exercise. 17 Reasons why Jordan is greater than Lebron, 16 Reasons why Lebron is greater than Jordan, The 18 greates Coaches in College Football History, The Top 21 Offensive Linemen in NFL History, The Top 10 Seattle Mariners of all Time, 19 undeniable Lies in Disney's Remember the Titans, If you enjoy hearing from the legends of pro sports, then be sure to tune into The Grueling Truth sports shows, Where the legends speak. American boxer Michael Spinks was born on the 13 July 1956 in St Louis, Missouri. Joe went to the extreme level of meat-eating when he tried the carnivore diet for 30 days in early 2020. Press-ups (3 sets, 30secs) Related Products >> The 10 Best Weighted Vests to Buy Wicks Other Workout Routines On this workout routine, Wicks performs 9 different . Access to 100s of WorkoutsResistance & Bodyweight Programsfor Home or Gym. Box Jumps 1 (12-15 inch box); 4 sets of 10 reps; Rest: 15 seconds *Add 4 reps every week. 1986 Boston Celtics - Were they the greatest Team? Read Part II: Weight Training and Bag Work. The following is an example schedule of what a typical week would look like for Mr. Rogan: As you can see, this is a pretty full schedule. Running Jump Roping Shadow Boxing Heavy Bag Pad Work Strength Training Calisthenics Compound Lifts Resistance Isometrics Sparring Plyometrics and explosive movements Supplemental exercises like a speed bag, reflex bag, double-end bag, cobra bag, etc. And this video gives a good demonstration of why Floyd Mayweather is ultimately the fastest gun in the West. The young Tyson was the magically gifted child genius, matched up with caring adults who were ideally suited to mentor and develop his gifts through the proper regimen of training. One unique aspect of Joes diet is that he is a big believer in eat what you kill, a movement that aims to move away from the mistreatment of animals in factory farming. InThe Heavyweight Championship,Nat Fleischer quotes an article fromBoxiana, the Georgian era's equivalent ofThe Ring: The skilled trainer attends to the state of the bowels, of the lungs, and the skin; and uses such means as will reduce the fat, at the same time, invigorate the muscular fibres (sic)he is sweated by walking under a load of clothes, and by lying between feather-beds. Mohammed Ali would run backwards because, at times, he fought moving backwards. Charles Atlas' Favorite Exercises & Workouts. DHA Fish Oil. Louis mastered every punch in the book, from the jab to the uppercut, and executed them all with precision, power, and speed. Joe Louis (1914-1981), nicknamed the "Brown Bomber," was heavyweight champion of the world from 1937 to 1949, an almost twelve-year streak that set a new world record. Straight leg deadlifts alternating with wide-grip pull-ups, four sets each, one minute between sets. Joe Defranco Training Glute Lab The Art And Science Of Strength Physique Training Joe D S Favorite Upper Back Exercises To Avoid Shoulder Problems Increase Power Potential You The Iron Life Podcast 7 Joe Defranco On Rising To Top Of Fitness Industry Training Longevity What Look For In A Group Program Triple H S And Joe Defranco Training Joe Wicks. Another dietary philosophy Rogan utilizes is intermittent fasting, involving restricting eating periods to certain windows of the day or week. Joes reasoning behind this basis of training is to cultivate longevity, prevent injuries, and be ready for any situation. It also includes recovery weeks, where volume . Frazier had plenty of speed and finesse, but he never took the hurt off a single punch. Well do both. While the equipment needed for such activities may not be accessible to everyone, there is something to be said for the amount of care Rogan takes to foster longevity. There was no shame in being bombed out by the Brown Bomber, even with 12 oz. Years later, Mackie Shilstone worked with Michael Spinks and Tim Hallmark worked with Evander Holyfield and weight training became more accepted. Joe Louis is considered by many fistic experts and fans as the greatest Heavyweight Boxing Champion in the sport's history. 6 A.M. Rise. You throw a punch at him and he just moves enough to make you miss. While things like, leaving the fight in the gym, did exist, training for a fight has to spare the athlete for the actual conflict. The trainers at the time had no internet and probably the library was of little use. Thursday: Weight Training C. Friday: Weight Training D. Saturday: Sub in Extra Training or Rest. He sheared someone's teeth off at the gum shield, and a person watching said it was the sharpest punch he had ever seen. Joe Louis Sugar Ray Robinson Rocky Marciano Jack Dempsey Sam Langford . Alpha Brain. Author. Roadwork was between 3 and 10 miles. Then he hit the makiwara pad for at least 1000 strikes per day. Please try your request again later. gloves, didnt fare too well. ''Nobody trained like Joe Louis,'' recalled Duva, the 77-year-old Hall of Fame . Initially, it was all about hands on exercise for Joe & much of his boxing training on the farm was done with make shift items such a. In the third week of the program we step it up to a three-day training split: Train all "pushing" bodyparts (chest, shoulders, triceps) on Day 1; hit the "pulling" bodyparts (back, biceps) and abs on Day 2; and work your lower body (quads, glutes, hamstrings, calves) on Day 3. Notice the way Smoking Joe even pounds hard through the speed bag. Joe Louis's boxing talent developed rapidly and made him a winner in 50 of 59 amateur bouts, with 43 knockouts. For Donnelly's chest and arms routine, pick up the May 2014 issue of M&F. 17 Reasons why Jordan is greater than Lebron, 16 Reasons why Lebron is greater than Jordan, The 18 greates Coaches in College Football History, The Top 21 Offensive Linemen in NFL History, 19 undeniable Lies in Disney's Remember the Titans. R-CAPTCHA. First, let's gain a basic understanding of what cardio is and why it's important as part of a well-rounded workout routine. Mike Jacobs carried the same views as Donovan on Louis left jab, saying it was the greatest he had ever seen. 500 shoulder shrugs. Monday: Weight Training A. Tuesday: Weight Training B. Wednesday: Sub in Extra Training or Rest. Therefore, he is a united world heavyweight champion. Nevertheless, as he showed us on Instagram recently, he is managing to do a good job adjusting his training accordingly. Training is where the mind, the heart, AND the body are pushed and tested. Bet with your head, not over it. Dave Bautista Workout Plan. Seamon took over Mushky Jacksons job as a trapper for Louis camp. You organized work and did it. The first 10 reps of the squat should be done in the usual way. Rogan then got a taste of Brazilian Jiu-Jitsu in the mid-90s while observing the early UFC competitions. If you are someone like Joe Rogan who is constantly switching diet programs, you need a solid nutritional foundation. Notify me of follow-up comments by email. Actor and boxer, Charles Bronson regularly climbed rope throughout his life for upper body development that was maintained for decades. Roadwork is typically done upon rising on an empty stomach. Hogan liked to go down to 2-3 reps on SQ/BP whenever he felt healthy/strong, he also liked to do high reps for Bis like 21s and 5x20 DB curls. In a very long fight, simply staying upright and paying attention could become a problem after an hour or so. Built like a badass review this is built like a badass pdf joe defranco s gym westside for skinny s part iii. He would skip rope for 30 minutes straight. Our systems have detected unusual traffic from your computer network. heavy-handed Italian, found out about Joe Louis power in his very first sparring session when Joe was preparing for his fight with Max Baer. Sunday: Sub in Extra Training or Rest (REST if you haven't yet had a rest day) You Are Here: phrases with the word lane youth movements 2020 joe louis training routine. He is a great champion.. June 17, 2022 . Their conditioning is just as important as their talent and skill. Players must be 21 years of age or older or reach the minimum age for gambling in their respective state and located in jurisdictions where online gambling is legal. Tony Galento was as tough as any man that fought in the ring or out of it and he never received such a blow. My regime includes a mix of . . Day 1 - Monday: Jay Cutler's Chest & Calves Workout Routine. People cant see half of his inside blocking. New York: Joe Loses That Beard. 1941-02-17: Gus Dorazio: 49 9 1: Convention Hall, Philadelphia W. KO Pompton Lakes, NJ: 3/4 length photograph of Joe Louis in training at Pompton Lakes, New Jersey. gloves. Georgie Abrams called him the greatest fighter boxing has ever seen., Otis Thomas, who was a promising fighter in the 1930s, shared the same views on Louis, calling him the greatest boxer that ever lived. That you've even heard of Greb suggests you have some knowledge, so it's disappointing you've decided to just act the fool. The Westside Barbell training program uses a 3-week wave for the dynamic effort bench press workouts. 825 views. A boxing workout routine doesn't need to be complicated. In the 1940s Manny Seamon could be heard all through Harlem and Jacobs Beach asking, How would you like to make $25 a day? In the early 1940s some people werent making that much in a week. Here are the must-have supplements according to Joe: Pre-Workouts. Honestly, its terrific. His three epic battles with Muhammad Ali -- the last of which was the famed "Thrilla in Manila" -- are legendary. great post tom and such a true statement.People who have not had much experience withp ain tend to lump it into one box as if a hangnail and a torn muscle or joint were the same level of experience.I remember Lewis growing up as well and always admired his intensity and physique. I understand that to this day. by tfurman | Dec 24, 2006 | Blog | 1 comment. By How to Win While Sports Betting? 500 pushups. For example: Workout #1: Hepburn method; Workout #2: Hepburn method; Workout #3: Hepburn method; Workout #4: Hepburn method; Workout #5: Hepburn method . Each day was a very similar routine. God, how they numb you. A man who got to see thousands of jabs up close, referee Arthur Donovan, remarked that, Principally, he has the greatest left jab Ive ever seen. He was born on November 19th, 1976 in St. Louis, Missouri, U.S. Kickboxing Workout. 5, 1994. A natural dancer has to practice hard. Even most of the fighters that Louis didnt get to in regularly scheduled bouts, he met in exhibitions. Our group was going to a tournament where Wally Slocki of Canada had a retirement match against Billy Blanks of Erie, Pennsylvania. , 1950 . It's no wonder why it was so hard to find sparring partners for the Brown Bomber. Here's Jo's chest workout: Barbell bench press (3 sets, 10 reps) Incline dumbbell press (3 sets, 10 reps) Decline push up (3 sets, 10 reps) Cable cross over (3 sets, 10 reps) Dumbbell pullover (3 sets, 10 reps)