myosaurus
TID Board Of Directors
- Sep 21, 2010
- 934
- 401
routine 1): double pre-exhaustion(2 tri sets)
tri-set 1: upper pec emphasis
bench press to neck 8-12 reps
bent arm flat db flyes: 8-12 reps
negative dips: 3- 4 reps(6 sec negative)
tri-set 2: mid/lower pec emphasis
flat bench med grip 8-12 reps
bent arm flat db flyes 8-12 reps
negative dips: 3-4 reps (6 sec negative)
*above routine is ideal for 3 day whole body split with special emphasize on chest. every other bodyparts are done with 1 exercise only.
routine 2): unstable-less unstable-stable(db-bb-machine)
incline db press 4 sets x 6
flat bb bench: 4 sets x 6
hammer decline or any machine chest press: 4 sets x 8-12
*on above routine, you'll be surprised that bench press weight isn't compromised by much compared to starting the workout with flat bench first. on incline db, after 2-3 warm ups, 4x6 are done in going up in weight each succeding set.
routine 3): rest-pause(a very famous trainer in east coast is big on this)
wide grip chin 50 reps rest pause
smith incline with 20-30lbs above normal 8 rep range weight x 10 reps rest pause. rest of routine will consist of any 2 compound exercises, either db or bb or calistatics.
10 degree incline db or bb press: 4 sets x 6-10 reps
weighted dips wide grip: 4 sets x 6-10 reps.
*routine 3 is great for those who are trying to move up in weight class.
tri-set 1: upper pec emphasis
bench press to neck 8-12 reps
bent arm flat db flyes: 8-12 reps
negative dips: 3- 4 reps(6 sec negative)
tri-set 2: mid/lower pec emphasis
flat bench med grip 8-12 reps
bent arm flat db flyes 8-12 reps
negative dips: 3-4 reps (6 sec negative)
*above routine is ideal for 3 day whole body split with special emphasize on chest. every other bodyparts are done with 1 exercise only.
routine 2): unstable-less unstable-stable(db-bb-machine)
incline db press 4 sets x 6
flat bb bench: 4 sets x 6
hammer decline or any machine chest press: 4 sets x 8-12
*on above routine, you'll be surprised that bench press weight isn't compromised by much compared to starting the workout with flat bench first. on incline db, after 2-3 warm ups, 4x6 are done in going up in weight each succeding set.
routine 3): rest-pause(a very famous trainer in east coast is big on this)
wide grip chin 50 reps rest pause
smith incline with 20-30lbs above normal 8 rep range weight x 10 reps rest pause. rest of routine will consist of any 2 compound exercises, either db or bb or calistatics.
10 degree incline db or bb press: 4 sets x 6-10 reps
weighted dips wide grip: 4 sets x 6-10 reps.
*routine 3 is great for those who are trying to move up in weight class.
