Sunday, 2 October 2011

"THE SACRIFICE" CHEST WORKOUT



THIS WORKOUT IS NAMED IN HONOR OF THE BRAVE MEN AND WHOMEN WHO HAVE SACRIFICED SO MUCH FOR OUR VERY FREEDOM. I AM ASKING YOU TO SACRFICE 2 HOURS OF YOUR TIME, ALL YOUR HEART, YOUR PRIDE AND YOUR EGO. YES THIS WORKOUT IS OVERKILL, YES ITS TOO MUCH, BUT THIS IS GOING TO TEST YOUR HEART, SEE IF YOU HAVE WHAT IT TAKES TO BE GREAT. I AM NOT ASKING FOR MUCH IN COMPARISON TO THOSE WHO HAVE PAID THE ULTIMATE "SACRIFICE"

WARMUP CABLE FLY 5X20

1) INCLINE SMITH CHEST PRESS HI/LOW: HEAVY WEIGHT 4-6 REPS, DROP WEIGHT AND HIT 12-18 REPS. (3 ROUNDS HERE)

2) INCLINE HAMMER STRENGTH PRESS HI/LOW SCHEME AGAIN. LAST SET DO A TRIPLE DROPSET TIL FAILURE (3 ROUNDS HERE)

3) BODYWEIGHT FLIES TIL FAILURE SUPERSET FEET ON BENCH HANDS ON FLOOR UPPER CHEST PUSHUPS TIL FAILURE (3 ROUNDS)

4) LOW TO HI CABLE FLY 12 REPS SLOW AND SQUEEZE SUPERSET BEHIND BACK CLAP PUSHUPS TIL FAILURE (3 ROUNDS)

5) HI TO LOW CABLE FLIES 15 REPS SUPERSET CLOSE GRIP PUSHUPS 25 (3 ROUNDS)

6) DECLINE BENCH PRESS 10-12 SLOW REPS SUPERSET DIPS TIL FAILURE (3 ROUNDS)

7) DECLINE HAMMER STRENGTH PRESS TRIPLE DROPSET 10/10/FAILURE (2 ROUNDS HERE)

8) PECDECK: 9 SETS HERE IN A ROW. START HEAVY 6-8 REPS AND DROP 10 POUNDS EACH TIME DOING AS MANY AS YOU CAN, DOESNT MATTER IF ITS 5 OR 25 EACH SET. HIT FAILURE AND KEEP DROPPING WEIGHT

9) STARTING WITH SMITH MACHINE 24 INCHES OFF GROUND DO A CLOSE GRIP PUSUP 23, THEN WIDE GRIP 25, THEN  SHOULDER WIDTH 25. RAISE THE BAR A NOTCH AND REPEAT ALL TIL FAILURE, THEN RAISE AGAIN AND REPEAT, THEN RAISE AGAIN AND REPEAT. WHEN DONE JUMP ON FLOOR, IF YOU CAN DO 5 PUSHUPS REPEAT THE WHOLE SUPERSET. IF YOU CANNOT THEN FIND SOMEONE TO OPEN THE GYM DOOR FOR YOUA ND GO HOME!!! CONGRATS, YOU ARE A CHAMPION!!!!

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