Advanced Chest workout
w/ Trainer Engagement
The following is not your beginners chest workout. If you've been training for over a year, give this workout a try. If you're trying to Bench Press 315, read this article that Chris wrote for Stack.com
Here is the typical BRO chest / triceps workout that most of us have done, 10000x:
Straight sets 3×10 resting 5-minutes while flexing in the mirror
1- Bench Press
2- Incline Dumbbell Press
3- Hammer Strength Press
4- Chest Flies
5- Smith Machine Press
6- Skull crushers
7- Triceps extensions
8- Bar Dips
9- Triceps Kickbacks
This usually takes between 75-90 minutes.
You don't want to be an average BRO though do you?
Here's an ADVANCED chest & biceps workout that will take your chest training to a new level:
1- Begin with a 2-3 minute warm-up with some self myofascial techniques
2- Perform 1-2 warm-up sets
3- 3 sets of 2-3 reps of super heavy eccentrics into preacher curls. Rest 2-3 minutes after the accessory.
4- Power Slams into bench press 8-12 reps into banded push-ups / push-ups into standing EZ bar curls – 3 rounds.
5- Chest fly trainer engaged taps into accessory into DB curls 2x 10
6- Chest fly trainer engaged MVC w/ med ball into Zotman Curls 2×12
7- Bench Press with Med ball squeeze into spider curls 2×20
This is a total of ~10-12 sets, not for a beginner or intermediate.
If you'd like for a workout to be designed, comment below your workout history, goals and what you've tried, we will put one together part of the SHOW UP FITNESS – CPT and post!
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