![]() Set 4: 315 lbs X 6-8 reps (with partner assists).The fifth set will be your maximum set for this exercise where you will be performing a triple drop-set with partner assisted reps.įor example lets say your sets went like this. ![]() ![]() The fourth set will be your first heavy set where you will be using close to your maximum poundage for 6-8 reps with partner assistance. The first set will be performed real light for around 15 reps, the next set will continue with 12 reps, and the third will be performed for around 10 reps. The first three exercises are going to serve as warm-up sets to acclimate your body to the heavier sets you will be performing later on. Lets just say we're using the flat bench press for this workout as an example. I personally prefer to alternate between the two compound exercises weekly, using the flat bench press one week, and then using the incline bench press the following week. This could also be performed on an incline bench if you want to specifically target your upper pectorals. The first basic exercise is the flat bench press. This exercise also serves as a good stretching movement before the heavy compound lifts are incorporated into the routine. During this exercise the main priority should be to really feel and isolate the chest. Cloud's chest training segment in the new Battle For the Olympia 2003 and he gives a very thorough explanation of it.įor this exercise it is only performed as a warm up, so 2-3 sets of 12-15 reps are performed. If you want a better description of this exercise watch Rodney St. This exercise is very effective at warming up the rotator cuff and upper pectoral muscles. This is simply what it states, it is like doing a low cable crossover, but you are only using one arm at a time. The first exercise of this chest routine is the "single arm low cable cross-over." Now let me explain, because people don't seem to know the exercises that I am talking about in my articles. The rest of the workout focuses on alternating exercises that involve pushing movements (flat bench, incline bench, machine bench, etc.), with exercises that involve stretching movements (fly movements, cable crossovers, etc.). By starting out with an isolation exercise it will be easier to focus on the chest, and not letting secondary body parts get involved in the power movements. In this article I will outline a chest workout that starts with isolating the pectorals to pre-exhaust the chest.
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