What’s up team. This weeks challenge is a massive volume chest workout. As have mentioned before, I am a slow gainer in the chest area. This year I put a log of emphasis, hard work and good thinking towards how to build my chest and it really paid off. In today’s challenge we are going to really get the chest pumped in a way that will not only bring massive amounts of pain, but leave you with the kind of pecs that really pop. So get your tightest beaters ready for the weekend, hit this workout good and get ready to show off.
FFS Arnold. Come on!
So here is the thinking that went behind my creation of this workout. We all know that the bench press is king for building the chest. The bench press is a compound lift that works a ton of muscles. Among these muscles are the pectorious major and the triceps. However, what we want, from both an aesthetic and a strength point of view, is the real strain to be on the pectorious minor, which is the area you think of when you think of a well defined chest.
As anyone who has been with me training for any time knows, the best way to isolate a particular muscle in a compound lift it to pre-exhaust the secondary muscles which kick in to support the lift. If your Pecotious Major and your triceps are toast then your bench press is going to be such that the major stabilizer muscles can’t fire up and all of the lift is isolated to the area you most want to hit.
My chest is the hardest part of me to build mass and create definition. This doesn’t make it impossible. Like Arnold says, prioritize your weaknesses.
So today we are going to do 3 separate bench presses. However, before each bench press we are going to do a volume superset to pre-fatigue the secondary and stabilizer muscles so that our bench presses can be focused and isolated exactly where we want them to be.
So, without further ado let’s get to the Chest Obliteration Challenge. Perform all lifts to an RPE of 9.5. As always remember to keep your hydration on point and with each and every lift squeeze your muscle, contract it, as hard as possible, at both the top and the bottom of the motion.
Of course, as always, if you have any questions on form, tempo or anything pertaining to this or any of the workouts d not hesitate to ask.
Chest Un-Natural Termination
Superset 1 5×20
Flat Bench Dumbbell Flyes
x
Seated Triceps Extension
Bench Press 1: Incline Barbell Bench Press 10×10
Superset 2: 5×20
Incline Bench Dumbbell Flyes
x
EZ Bar Skull Crushers
Bench Press 2: Decline Barbell Bench Press 10×10
Superset 3 5×20
Dumbbell Pull over
x
Dumbbell Kick Backs
Bench Press 3: Flat Bench Barbell Bench Press 10×10
BURN OUT: 100 push ups (even if you have to take a rest after each one, I want all 100).
And that is it gang. hope you all enjoy this wonderful weekend, kick some ass and keep on that grind!