How: Lie back on a bench set to a degree angle and lift the weights over your chest, palms facing away from you. Lower the dumbbells to your chest, pause, and then press them back up to the starting position.
Sternal Is your sole goal to simply try and discredit other members?
Throw everything out that you know and follow this manual.
I know you can do BW stuff like lunges and squats, but those remind me more of a cardio workout than a strength training workout.
The routine that you are referring to is three days all over body training, which if thats true will be grossly overtraining, it might be ok for a week or two as a shocking workout, but you wont get gains for long and your glycogen stores will get lower and lower every workout, which we all know what happens from that.
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