WOD: Turn Up The Volume

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Thicken Up Your Chest With This Chest Flye Superset

Sketched out one of my go-to Chest exercises. The Batman (all of them) demonstrates my Chest Flyes 3-way superset. I don’t think guys hit enough chest flyes. This chest flyes superset hits the chest from all angles. I like to play around with number of reps and tempo if I hit the exercise a couple times a week. One day may be heavy, another slower reps, while another more volume.

Remember that whatever your target number for the set, as soon as you fail, you start the next exercise, and so on respectively. This builds up the intensity for maximal muscle growth. Sculpt those chesticles.

chest workout, chest flyes superset with batman

Workout: Turn Up The Volume, Tues 30-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 .
  • Build up to work sets

Workout Program:

A1. BB Bench Press (10x10): 10 x 10 reps
A2. Chin Ups: 10 x 5 reps (3.0.1.0)

B. Cable (high) #Chest Flyes 3-way superset (vertical, lower, bent over): 5 x 10³-6³ (2.0.1.0)

C. Leg Extensions: 10 x 10 reps (2.0.1.0)

D. BB Lat Rows – Chest Supported (5 sets overhand/ 5 sets underhand): 10 x 10 reps

E. Lat Pulldowns 2-way superset (wide, narrow): 4 x 8² reps

F. 2 DB Standing Shoulder Press (neutral grip): 5+ x 10 reps ↑ (2.0.1.0)

G. BB Bicep Drag Curls: 6 x 8 reps (4.0.1.0)

H. Cable (high) 3-way Tricep Extensions: 3 x 8 reps (3.0.1.0)

Work. Train. Devour.

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