“Chest D.O.A.”
By T.J. Weston
Nothing seems to get me as excited these days as approaching “chest day” on my weekly workout routine. Who wouldn’t look forward to developing a well rounded chest so you could be strutting around like the dominate rooster in the crowd. I like to train hard, working my pectoral muscles to the point of exhaustion. Then once finished up with pectoral demolition, you jump right into pounding your supporting muscles the triceps. This routine is built for a three week cycle, which will build mass as well as strength. All of our chest press exercises will stick to the following guidelines. First sets weight is going to be 70% of your 1RM (one rep max), Second set will be at 85% of your 1RM, Third will be 90% and for the final set well drop back to 70%. Each set should be pushed to the point were one final rep in good form is not possible.
| Barbell Bench Press |
| Barbell Incline Press |
| Decline Press Isolation Machine |
| Incline Dumbbell Flies |
| Cable Flies (Low Pulley) |
| Cable Flies (High Pulley) |
| Seated Fly Machine |
| Two Sets of Dips To Failure |
When starting on your triceps you want to grab an adequate amount of weight so that you will burn out around the eight to twelve rep range. You shouldn’t have a whole lot of juice left in them to move the typical amount of weight you normally would, so use your best judgment. Well be using the same amount of sets four per exercise, again perform each set to the point of failure.
| Rope Push Downs |
| Low Pulley Overhead Rope Extensions |
| V Bar Push Downs |
| Seated Behind-Head Dumbbell Extensions |
| Seated Single Arm Dumbbell Extensions |
| Lying EZ Bar Extensions |
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