MAYO
Bad Mother
- Sep 27, 2010
- 2,159
- 676
MAYO'S SOOPER TITS
** I'm subbing in my own weights as an example in the routine....use what fits you.
Incline BB Bench
**w/u denotes warm-up movement...perform all w/u slow ad controlled
**w/s denotes working set...use heaviest weight possible while maintaining good form
w/u Bar x 10
w/u 135 x 6
w/u 185 x 6
w/u 225 x 5
w/s 315 x 5.....(shoot for 4-6 reps on working sets)
w/s 315 x 4
w/s 315 x 4 -drop- 225 x 8 -drop- 135 x 11
**Drops performed with NO rest...just long enuff to throw a plate off each side
DB Flat Bench
**Chest should be hot...hit 3 working sets 8-12 reps heavy as u can go, 1-1.5min rest
100 x 12
100 x 10
100 x 9
Cable Decline Flys(standing)
** 10-15 reps TIGHT form, hard contraction with slow negative
70/side x 15
70/side x 15
70/side x 12
Cable Seated Inclie Flys
** the weight is tricky here b/c you will be under tension 100% of the movement. experiment until you find a range where you can successfully complete 10-15 reps with superb form.
60/side x 12
60/side x 12
60/side x 10
Flat Burnout
** find a press machine, any machine bench press will work. choose weight between 1/2 ad 1/3 of your highest working set on bench....should be able to hit between 30-50 reps per set
110 x 50ish
3min rest
110 x 50ish
DONE
This workout shout take you about 45 minutes....an hour at most.
** I'm subbing in my own weights as an example in the routine....use what fits you.
Incline BB Bench
**w/u denotes warm-up movement...perform all w/u slow ad controlled
**w/s denotes working set...use heaviest weight possible while maintaining good form
w/u Bar x 10
w/u 135 x 6
w/u 185 x 6
w/u 225 x 5
w/s 315 x 5.....(shoot for 4-6 reps on working sets)
w/s 315 x 4
w/s 315 x 4 -drop- 225 x 8 -drop- 135 x 11
**Drops performed with NO rest...just long enuff to throw a plate off each side
DB Flat Bench
**Chest should be hot...hit 3 working sets 8-12 reps heavy as u can go, 1-1.5min rest
100 x 12
100 x 10
100 x 9
Cable Decline Flys(standing)
** 10-15 reps TIGHT form, hard contraction with slow negative
70/side x 15
70/side x 15
70/side x 12
Cable Seated Inclie Flys
** the weight is tricky here b/c you will be under tension 100% of the movement. experiment until you find a range where you can successfully complete 10-15 reps with superb form.
60/side x 12
60/side x 12
60/side x 10
Flat Burnout
** find a press machine, any machine bench press will work. choose weight between 1/2 ad 1/3 of your highest working set on bench....should be able to hit between 30-50 reps per set
110 x 50ish
3min rest
110 x 50ish
DONE
This workout shout take you about 45 minutes....an hour at most.
