Give this back and 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! DB = Dumbbell
A) Wide Grip Lat Pulldown (12/10/8/20)
Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.
B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo
Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.
C1) Low Long Pulley Row – Narrow Grip (3×15)
Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.
C2) Straight Arm Pulldown (3×15) – 2020 Tempo
Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.
D) Peck Deck (20/20/10/10)
Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.
E) Incline Plate Loaded Press (3×10)
These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.
F1) Machine Chest Press (3×12)
No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.
F2) Incline DB Hex Press (3×15)
Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.
Give this session a go and let me know how you get on.
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.
Give this chest workout a go to make sure you hit your pecs from all angles.
We know how much everyone loves to hit a big chest session, but we are all about the quality of the movement rather than the actual weight shifted when it comes to growing the chest. So leave that “how much can you bench” ethos at the door and lets hit the pecs with some exercises focusing on tempo and technique to yield some great muscle tissue growth.
A) Incline DB Press (15/12/10/8) – 3010 Tempo
Use a tempo of 3 seconds to lower the weight and 1 second to lift the weight. Set bench to a 30 degree incline. Keep your back in contact with the bench throughout the movement. Bring the dumbbells together as you press them vertically above your chest. Rest for 60 seconds between sets.
B) Plate Loaded Chest Press (3x 10 drop 10 drop 10) – 3010 Tempo – Double drop set
Use a normal machine chest press if your gym does not have a plate loaded one. Perform 10 reps with good form, technique and tempo to failure, then reduce the weight by 40-60% and perform a second set of approximately 10 reps and then reduce the weight one final time and perform 10 reps. Aim to complete a total of 30 reps over the double drop set. Don’t rest during the drop sets, but rest for 90 seconds after each completed double drop set.
C1) Decline Cable Flyes (3x 12-15) – 3011 Tempo
Hold the cables together at the end of the movement for 1 second on each rep to get a good squeeze in your chest. Set the cables to the top position and bring your hands down and together as you lift the weight. The angle at your elbow should not change throughout the movement and your hands should end around waist height at the bottom.
C2) Explosive Press Ups (3x AMRAP) – As Many Reps As Possible
Start in a narrow press up position between 2 steps/boxes. Perform a narrow press up and explode out of it lifting hands of the floor and land with hands on the steps. Perform a press up with hands on the step, followed by jumping hands back to start position.
D1) Slight Incline DB Flyes (3x 12-15) – 2020 Tempo
Set bench to a shallow incline, around 15 degrees. Keep a slight bend at the elbows at you lower and lift the dumbbells.
D2) Slight Incline DB Hex Press (3x 16-20) – 2020 Tempo
Hold dumbbells together above chest with palms facing in. Keep dumbbells touching throughout movement lower them to chest and then press them vertically back to start position.
Don’t forget to follow us on our social media channels and let us know how you get on with the workout. We would love to hear how you found the workout….
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– Tim Chase –