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Chest

Note all weight is in pounds.  I do my best not to take too long of a break in between sets.  Just add the weight, sit back down and go again, so 30-60 seconds between sets.  I also don’t do a few standard exercises bc of the shoulder injuries, so decline dumbbell and smith are usually avoided

FLAT

Bar                                  Smith                           Dumbbell

135 x 20                       135 x 20                      70′s x 20

185 x 15                        185 x 20                      100′s x 12

225 x 12-15                 225 x 15                      110′s x 10

275 x 5-8                      275 x 10                        120′s x 10

315 x 2                           315 x 5-6                   130′s x 6-8

225 x 5-10                           335 x 2-3                 70′s x 10          -   -

INCLINE

135 x 20                        135 x 20                      60′s x 20

155 x 15                         185 x 15                       85′s x 10

185 x 10                         225 x 10                    95′s x 10

225 x 4-6                       275 x 5-6                       105′s x 10

135 x 10                         135 x 10                      115′s x 8-10

DECLINE

135 x 20                          -     -                                    -    -

185 x 15                           -         -                                 -    -

225 x 10                          -         -                               -    -

135 x 20                          -         -                                 -    -

 

Those are the main exercises, usually choosing from 4 of them and then mixing it variations of fly’s, whether cable, dumbbell, or pec dec.  After everything, I usually go to stretch and do another 100 push ups on either the bosu ball or w the heavy balls, mixing in plyo pushups, 1 arm, incline, decline, etc…

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