Give this chest workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!
A) Flat BB Chest Press (4/6/10/15)
You should be starting off with the heaviest weight on the bar for set 1, then reducing the weight each set. Make sure you perform a couple of warm up sets up to about 70% of your starting weight!
B) Incline Plate Loaded Press (4×10)
I am a big fan of using resistance bands on this exercise to prevent the reps from feeling easier at the top of one!
C) Incline Cable Flye (4×12)
Set the bench to a 45 degree angle between 2 wide cables. Set the cables to the lowest setting and focus on bringing the handles directly above your chest!
D1) Machine Flye (3×15) – 1 second hold
Add in a 1 second hold at the end of each rep and focus on fully contracting your chest as you hold the weight!
D2) Machine Chest Press (3×15)
Nothing fancy about this exercise, just give it everything you’ve got to complete the session!
Let me know how you get on.