WOD: Hump Day WOD

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Adjust Your Hand Grip To Target More Chest Growth

Today, I hit my heavy bench 1 rep. I changed my hand position, as seen in sketch , while doing my chest flyes (prone grip). Really felt it through the pecs. My gym only has dumbbells up to 80lbs so I get creative and use time under tension. You're also less likely to injure yourself with a slower style rep.

chest workout including chest flyes and chest presses

Workout: Hump Day WOD, Wed 17-June-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB);
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Box Squats: 5 x 8-5 reps (3.0.1.0)↑

B. BB Bench Press (531): 6 x 5-1 reps ↑

C. Cable Seated Lat Rows: 4 x 8 reps (3.0.1.0) + 3 x 3 reps ↑

D. Hammer Strength Lat Pulldowns L/R (dirty 30s):4 x 10³ reps

E. DB Chest Flyes (run the rack +5lbs/ set): 8+ x 6 reps (3.0.1.0)↑

F. DB Chest Presses – neutral grip (run rack ↓ -5lbs/ set): 8+ x reps-to-failure ↓

Work. Train. Devour.

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