WOD: Straight Outta Chest Day

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The Best Exercise For Adding Meat Up In That Upper Chest

Avoided legs today. A little tenderness in my left glute and lower back. So it ended up being Chest Day. Which, is quite fitting for a Monday. Hit my basic pressing motions (shoulder press and then bench). Made sure I hit my 3-way Chest Flye superset for that pump. The Chest Flyes at various angles hit the chest muscle fibers top to bottom. I don’t particularly hit upper chest but I really like the (E) Hammer Strength Incline Chest Press. To add that extra level of intensity I used my Dirty 30s (bottom half, top half, full) reps. If you’re going to use machines use them to your advangtage.

Hammer Strength Incline Chest Press with Liono Thundercats

Workout: Straight Outta Chest Day, Mon 10-Aug-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
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Shoulder Press: 4 x 10 reps

B. BB Bench Press: 4 x 10 reps

C. Cable Chest Flyes 3-way superset (vertical, lower, bent over): 4 x 10³ reps (3.0.1.0)

D. Lat Pulldowns - narrow overhand grip (run the stack): 6+ x 15 reps

E. H.S. Incline Chest Press (dirty 30s): 5 x 10³ reps

F1. DB Alternating Bicep Curls: 4 x 10 reps (2.0.1.0)↑
F2. Tricep Dips: 4 x 10 reps (2.0.1.0)

Be A Lion.

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