A workout to try if you are looking for something different or just fancy taking your chest training to the next level
Details;
Complete in 50mins
High intensity
90 % Max weight
Targeted area;
Inner and upper chest to stimulate growth
A1 – Warm Up - Pre Exhaust
*5min stretch (Repeat between A1-A2
Seated Chest Press
Details; Position - Middle Chest
- Sets 4
- Reps 15
- Tempo 202
Cable Fly’s
Details; Position - Middle Chest
- Sets 4
- Reps 15
- Tempo 202
A2 – Compound
Incline BB Press
- Sets 5
- Reps 8>10
- Tempo 202
Incline DB Press
- Sets 5
- Reps 8>10
- Tempo 202
Incline Smith Machine press
- Sets 4
- Reps 6>8
- Tempo 402
DB flat Bench
- Sets 3
- Reps 8>10
- Tempo 202
DB flat Bench
Details; Limit ROM squeezing the chest at the top)
- Sets 3
- Reps 6>8
- Tempo 402
A3 – Isolation to Failure
Cable Flys
Details; 6reps high / mid / low
- Focus on that squeeze / moderate weight, the contraction is everything)
- Sets 4
- Reps 6 / 6 / 6
- Tempo 202
Cable cross overs mid chest
Details; Moderate weight until failure
- Sets 1
- Reps Failure / pause (3 sec) then 10
- Tempo 202
Stretch out, then take a breather – If you are not sweating you were not pushing yourself!
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