Day 1 — Upper Body Power Bent Over Rows — 5 sets of 3 — 5 reps Weighted Wide Grip Pull Ups — 2 sets of 8 — 10 reps Rack Chins — 2 sets of 8 — 10
reps Flat Bench Press — 5 sets of 3 — 5 Incline DB Press — 2 sets of 8 — 10 Cable Flies — 2 sets of 8 — 10 DB Shoulder Press — 5 sets of 4 — 6 Lateral Raises — 2 sets of 8 — 10
Not exact matches
Flat bench press (3 x 6 - 8
reps) / Incline
bench press (3 x 6 - 8
reps) * Dips (3 x 10
reps) Close grip
bench press / tricep push downs (3 x 12
reps) *
Flat -
bench dumbbell or barbell
press: 3 sets x 8 - 12
reps 3.
Upper Body
Flat bench: 3 - 4 sets X 6 - 8
reps Row: 3 - 4 sets X 6 - 8
reps Incline
bench or shoulder
press: 2 - 3 sets X 10 - 12
reps Pulldown / chin up: 2 - 3 sets X 10 - 12
reps Close grip
bench press: 1 - 2 sets X 12 - 15
reps (light) Biceps curls: 1 - 2 sets X 12 - 15
reps (light)
--
Flat Dumbbell
Bench Press: 12 - 15
reps. — Incline Dumbbell
Press: 12 - 15
reps. — Dips: as many
reps as possible.
I rotate incline DB
bench,
flat DB
bench, and DB floor
press using
rep schemes of 2 × 20, 3 × 15, and 4 × 10 every two weeks.
Flat Bench Press — 3 Set Of Min 10, Max 15
reps 2.
100 incline dumbbell
press (I know michael says
flat, but my upper chest lags, so I place the
bench on a slight incline and I make sure I mix up between a hammer grip to a straight grip to get the right pump in my chest... I get to about 65
reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total
reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80
reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total
reps, get another 3 second breath, 10 more
reps, and a quick last break and I pound out my last 10 reps for a 100 total
reps, and a quick last break and I pound out my last 10
reps for a 100 total
reps for a 100 total
RepsReps
When you fail on the incline
bench press, switch over and proceed to do as many
reps as you can on the
flat bench press.
I tried the
flat, incline and decline
bench presses, I tried narrow and wide - grip
bench presses, partial -
rep bench presses, lifting heavy weights and light weights, I also tried different
rep ranges and sets... but nothing I tried seemed to work.
But a better way to get all 3 areas of your chest is to do a regular 4 - to - 6 sets of 4 - to - 12
reps workout doing middle chest compound exercises like dips and
flat barbell or dumbbell
bench presses (which basically works your entire chest anyway) followed by you doing chest isolation exercises for your upper and lower chest - for example...
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline dumbbell fly 4 sets x 6
reps *
Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell
press superset with decline
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10
reps * Cable crossovers 3 sets 12
reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8
reps * Close grip
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10
reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
reps
Monday - Chest, Biceps, Triceps
flat bench - 2 sets 8
reps barbell curl - 2 sets 10
reps incline
bench press - 2 sets 8
reps Tricep dumbell extension - 2 sets 10
reps incline dumbbell curl - 2 sets 10
reps triceps cable
press down - 2 sets 10
reps Core workout - Sit - ups, leg lifts etc..
Ed would superset
flat dumbbell
bench presses with
flat dumbbell flyes for 4 sets of 8 to 10
reps per exercise.
FIRST incline
press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline
press using thick bar 1 x 8 - 10 dumbbell
bench press 1 x 8 - 10
flat bench dumbbell flye 1 x 15 - 20 dumbbell
bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip
bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip
bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab -
bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm)
press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high
bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high
bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg
press on angled leg
press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg
press calf raise 1 x 20 leg
press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second
rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
* Chest Incline Barbell
Press 5 sets x 10 - 12
reps *
Flat Dumbbell
Press 3 sets x 8 - 10
reps * Incline Dumbbell Flyes 3 sets x 10
reps * Cable Crossovers 3 sets x 12
reps * Decline
Bench Press 3 sets x 8
reps