Saturday, 1 October 2011

IS YOUR CHEST READY FOR THIS? IS YOUR MIND READY?


DONT ATTEMPT THIS IF YOU ARE NOT MENTALLY PREPARED. YOU WILL JUST LEAVE THE GYM FEELING WORSE ABOUT YORUSELF. HOWEVER IF YOU DO AND YOU SURVIVE YOUR INTESTINAL FORTITUDE AND CONFIDENCE WILL GROW TEN FOLD, ALONG WITH YOUR CHEST!

WARMUP: 5X20 CABLE FLIES

1) INCLINE DUMBELL PRESS 10/8 THEN 4X6 ( AFTER YOU COMPLETE EACH SET OF 6 YOU WILL BRING THE DUMBELLS TO YOUR KNEES, COUNT TO 10 THEN PRESS 2 MORE REPS) DO THIS FOR ALL 4 SETS (3 MINS REST BETWEEN)

2) FLAT DUMBELL PRESS 5X10 SUPERSET INCLINE DUMBELL FLIES 5X8 (HEAVY) (2 MINS REST)

3) DECLINE BENCH 5X8 SUPERSET CLAP BEHIND BACK PUSHUPS 5X15 (2 MINS REST)

4) LOW TO HIGH CABLE FLIES 3X12 SUPERSET CLOSE GRIP PUSHUPS 3X25 (2 MINS REST)

5) HI TO LOW CABLE FLIES 3X12 FINISH EACH SET OF 12 WITH A 5 REP PRESS LOCKOUT WITH CABLES, SUPERSET WITH FEET ON BENCH HANDS ON FLOOR, UPPERCHEST PUSHUPS 3X25

6) SET 2 BENCHES SIDE BY SIDE JUST WIDER THAN SHOULDERS. GET IN PUSHUP POSITION BETWENE BENCHES, PRESS OFF GROUND GETTING BODY ABOVE THE BENCHES HEIGHT MOVING YOUR HANDS NOW TO THE BENCHES, PRESS UP AGAIN THEN DROP TO THE FLOOR, REPEAT TIL FAILURE (3 ROUNDS)

7) DUMBELL PULLOVERS 4X10 (HEAVY) SUPERSET WEIGHTED DIPS 4X8 (HEAVY)

8) PECDECK QUAD DROPSET OF 20/20/20/20

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