Lie chest-down on an incline bench holding a light dumbbell in each hand. Keeping your hips up and core braced, bend your elbows to lower your chest towards the floor.
The chart helped me go from 125 max to 250 max pretty quick.
The piece of equipment you are referring to only keep your crunches strict.
Hi mate, as the above said keep your off days for rest and recovery.
Your missing the point of this routine, it is to build muscle, supersets are a shocking principle that is only used to get over a plateau, or as a shocking principle, they cant be used for any length of time.
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