WOD: Savage Chest

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A Chest Superset That Will Light Your Pecs On Fire

Have fun with my Savage Chest Flyes superset.
The key is to hammer them out at different angles tearing down those fibers.
Start with the most difficult exercise first.
Same weight all the way through Shirley.
Once you fail the first exercise E1 move right to the next one E2, E3.
Do them slow (3sec negatives) protect those shoulders. Dig it!

Cable Chest Flyes with Macho Man Randy Savage

WOD: Savage Chest 2015-09-02

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • Build up to work sets

Workout Program:

A. BB Deadlifts: 3 x 8 reps

B. BB Bench Press: 3 x 8 reps

C. Smith Machine Power Cleans: 4 x 8 reps

D1. Lat Pulldowns – wide w/bar: 4 x 8 reps (3.0.1.0)
D2. Lat Pulldowns – narrow overhand w/bar: 4 x 8 reps (3.0.1.0)

E1. Cable Chest Flyes – vertical -90°: 4 x 8 reps (3.0.1.0)
E2. Cable Chest Flyes – lower pecs -30°: 4 x 8 reps (3.0.1.0)
E3. Cable Chest Flyes – bent over 0°: 4 x 8 reps (3.0.1.0)

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