| Quick Blast of the Chest and Triceps | |
Today I was running a bit short on time so I figured I would do one
exercise just as HARD CORE as possible and three supporting exercises
to supplement the training. As with all my training it is NOT
written in stone and should NEVER be read as such. Take what
I write however you want and utilize it however you see fit. I simply
put this info out here for y'all to get another perspective on training
and get some different views. As we all know, training/fitness has
an infinite number of techniques, styles, rep schemes, set combinations
and so on that no ONE person knows it all. I'm positive that
some of you may look upon the training listed below, heck on all my training,
and be like, "Um, what in the hell is that suppose to do for me?"
Or perhaps some may say, "That just doesn't make any sense." But
if you try it or perhaps look at it and modify it to fit YOUR needs
you will come to understand just what angle I'm coming from. One
must have a very OPEN mind to see the future of training/fitness
to be a success. Although, I'm sitting here writing about this training
session listening to Ian King
and he's talking about the abductor and adductor machines which I honestly
can't stand these, in my opinion, waste of space machines BUT he
makes a very good point about them that they are an excellent way to teach
people to learn the feel of what muscles they work...without that, people
may not be able to tap into those muscles while doing other exercises.
Even though I truly don't like those machines and never use them, it doesn't
mean that they don't have a place in many people's training as Ian
King explains so well in his "Get
Buffed" video. What is very important in our industry is learning
as much as you can from as many different avenues as possible and then
building your own theories/programs upon that knowledge gained. The
killer to becoming a good trainer or someone that trains on their own is
EGO...do your best to keep an open mind even when you think the
person talking is full of nothing but complete garbage. Believe it
or not you can learn from someone that has only been in the field for just
a week. Granted, it is most likely what not to do but you still learned
something that may aid you in the future.
I personally love trying new techniques and trying my best to modify
all that comes across my path to make it better and much more difficult
to complete. As you will see in the following training session how
twisted I can be. ;) As if y'all didn't know already!!!
LETS GET IT ON!!!
Note: As you will see I'm hitting it extremely hard right from the start so if you choose to take this training session on be very careful when doing so. Most people need more warm up work than what I do so don't feel like you are doing something wrong if you do. In truth, I highly recommend that you do more warm up work than what I do.
Flat Dumbbell Press w/dumbbells:
(warm up/ rep count 2-1-2)
Set #1: Weight:
100 lbs Reps:
12 Rest: 75
seconds
Note: The following exercise is the most extreme difference I have ever used when doing the Off Set Dumbbell Press. If you are new to this technique start out with a small difference in the weight such as 20 to 25 lbs difference in the weights used. BE SMART, it is very easy to injure yourself if you are not very careful when utilizing this training technique. I personally like to use a twisting of the hands as I press the dumbbells up to where the palms are facing one another at the top of the movement and the weights touch. To change the exercise up you could do something as simple as leaving the hand holding the lighter weight in a stationary position either at the midpoint of the movement (arm extended w/slight bend in elbow) or leaving it at the start position. This way it only works as a balance so that you don't go flipping off the side of the bench because of the weight in the other hand. Also, what you can do at the mid point of the movement you could finish off the movement with a short stroke continuous tension motion. What I mean you could press the weight up, hold it up at the mid point, drop about three inches or so and then press it back up. You can either press it all the way back up or keep continuous tension on the muscles by not locking out at the top. I will do this on the last rep just to get a really good burn of the muscles being worked. I prefer doing half reps with this technique but with this kind of weight it is virtually impossible to accomplish when you are already really fatigued...believe me when I say all the movement you will need is about three inches or so.
Off Set Flat Dumbbell Press:
Set #1: Weight:
Left Hand: 115 lbs
Right Hand: 50 lbs
Reps: 12 Rest: 40
seconds
Set #2: Switch weights around
and do the same amount of reps.
Set #3: Weight:
Left Hand: 120 lbs
Right Hand: 50 lbs
Reps: 10 Rest: 75
seconds
Set #4: Switch weights around
and do the same amount of reps.
Rest: 2 minutes
Set #5: Weight:
Left Hand: 120 lbs
Right Hand: 50 lbs
Reps: 08 Rest: 95
seconds
Set #6: Switch weights around
and do the same amount of reps.
Rest: 80 seconds
Note: The exercise listed below should be done on a machine that you can safely power through your reps with pure EXPLOSIVE POWER and as quickly as possible WITHOUT injuring yourself.
Explosive Press w/Hammer Strength Bench Press:
(one arm at a time)
Set #1: Weight:
115 lbs Reps:
21 Switch Arms
Reps: 21 Rest:
60 seconds
Set #2: Weight:
090 lbs Reps:
14 Switch Arms
Reps: 14 Rest:
45 seconds
Set #3: Weight:
045 lbs Reps:
failure Switch Arms
Reps: failure Rest: 90
seconds
Single Arm Pec Deck:
Set #1: Weight:
150 lbs Reps:
18 Switch Arms
Reps: 18 Rest:
60 seconds
Pec Deck: (both
arms)
Set #1: Weight:
180 lbs Reps:
14 Rest: 50
seconds
Set #2: Weight:
180 lbs Reps:
10 Rest: 70
seconds
Dips:
Set #1: Weight:
body (179) Reps:
45 Rest: 60
seconds
Set #2: Weight:
body (179) Reps:
30 Rest: 60
seconds
Set #3: Weight:
body (179) Reps:
20 Rest: Work
Out Complete in about 30 minutes