Chest 101 #3

BODYBYDOUG-

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   As you can see the guy on the right is sporting quite the chest development.

 That is some set of man boobs, but we all don't have the genetics for that, or we don't have the time or the age advantage. 

Whatever your age or your time restrictions though we can all improve muscle growth and body-image by getting into the weight room and pumping the tar out of the chest.

 I think I've mentioned this before and if not a lot of people have--but chest day is for most lifters the best day of the week.


     For the last in this series we're going to up the reps for some definition, and we're going to look at one of my favorite things to do and that's the pre-exhaust.

 Spoken of mainly for the chest I like to look and see if there's anywhere else I can incorporate the pre-exhaust into some other body part. 

The purpose of the pre-exhaust it two fold--1-to exhaust the muscle and then push it beyond what you think your capable of and the second is to try to exhaust a smaller muscle group helping in the particular lift you are doing so only the chest muscles on the second set is doing the work.

 Give it a shot and see what happens.

 The pre-haust is not an every workout move, so use it sparingly and be safe and have fun.



Defining the Muscle-

Multi-Angle DB Press--- 3 sets@ 18 reps-move the angle of the bench ever 6 reps

Multi-Angle Bar Press---3 sets@ 18 reps-move the angle of the bench ever 6 reps

Tri-Set-

Incline Fly---4 sets@ 12 reps

DB Pullover---2 sets@ 12 reps

Push-Ups---2 sets@ 15 to 30 reps




Pre-Exhaust-

Incline Fly---3 sets@ 15, 12, and 8 reps

Incline Barbell Press---3 sets@ 8, 12, and 15 reps- reversing the reps means heavy weight first

Machine Fly---3 sets@ 12 reps

superset with

Seated Chest Press---3 sets@ 8, 10, and 12 reps

Push-Ups---3 sets---15 to 30 reps

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Don't Neglect Back Training

BODYBYDOUG-

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     The title of the blog says it all.

 We tend to ignore the parts of us that we cannot see, well in training anyways! 

The back contains large muscle groups which when worked properly can consume a lot of calories, making it ideal for muscle growth and weight-loss.

 Years ago in my own training I remember standing in front of the bathroom mirror with my shirt off brushing my teeth.

 I look and saw two protruding lumps behind my arms, laughing I realized that my lats had become visible, and there was no concern for alarm. 

To this day I still attribute that to straight arm lat pull downs.

 I'll list for you a couple different routines and you can pick and choose which will work best for you.

 Remember safety first-and you are responsible for what you lift.





Extreme Width-                           


Pull downs--4sets@ 12,10,8,and 8 reps          

Standing Pull downs--4sets@ 10 to 12 reps         

Wide Grip Seated-- 4 sets@ 10 to 12 reps     

Lat Pulldown

                                                                                
Straight Arm Pull downs-- 3sets@ 10 to 12 reps

Extreme Thickness-

Close Grip Pull downs--4 sets@ 12,10,8 and 8 reps

One arm Dumbbell rows--4 sets@ 10, 10, 8, and 8 reps

Seated Cable Row-4 sets@  10 to 12 reps

  Back Extensions--3 sets@ 12 to 15 reps



More routines in day's to come-helping you reach your absolutes in an ever changing world

Seated Cable Row- Start

Seated Cable Row-Finish

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Pumping the Chest

BODYBYDOUG-

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    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     This is a multi-angled chest workout to exhaust you-a partner is recommended


First day-

Incline Dumbbell Press-

 steep incline @ 60 to 70% doing 6reps at heavy weight / rest/ then-Incline Dumbbell Press-@ a 45% angle doing 6 reps / rest /then-Incline Dumbbell Press-@ a incline of 25% for 6 reps / rest / then- Flat Bench for 6 reps / rest for 2 minutes / then repeat the process 3 more times, and that is day one.


now not the next day but the next time you do chest---much,much lighter weight-and depending on whether you workout at home or a gym you can alter these exercises


Second day-Standing Cable Crossover/or Close grip Incline Bench Press-

3 sets@25 reps/  / then- Machine Fly or Pec Deck or Decline Push-up- 3sets@25reps/  / Decline Dumbbell Fly-3 sets@ 25reps/  / Flat Bench 3 sets@25reps.


Not to be used all the time-several times a year and watch the chest muscle explode-

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The Workout-The Continuation-Week3 Day#2

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     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you.

 Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror.

 It would be advisable to take a break mid way and take in 30 grams of protein.

 With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

     CAUTION-you are responsible for what you lift and the amount of weight you use,be careful, have fun.sweat,sweat,sweat!!!


1/Barbell Wave Squat-as described before you do three normal squats, on the 4th you go up on your toes, and on the 5th you jump-of all the routines we have covered so far this is by far the hardest!!!

     30reps@50%--30reps@55%--30reps@60%--25reps@65%--30reps@60%--25reps@65%--20reps@80%--20reps@80%


2/Dumbbell Routine#1-UprightRow/ curl/ Overhead press/ Hammer curls/ Squat push press/ Upright Row

   6reps@50%--6reps@50%--6reps@50%--6reps@60%--6reps@60%--6reps@60%--6reps@70%--6reps@70%


3/ Barbell Upright Row

   14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%

4/ Barbell Curl
  14reps@50%--12reps@55%--12reps@60%--12reps@65%--10reps@70%--12reps@60%--12reps@65%--10reps@70%


5/ Barbell Routine#2-Upright Row/ Squat push press/ Good Morning/ Bent-Over Row/ Curls/ Upright Row

  6reps@50%--6reps@65%--6reps@50%--6reps@65%--6reps@55%--6reps@70%--6reps@60%--6reps@70%


6/ And as always when you least want to do them 80 sit-ups-

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Working-Out--The Continuation--Week 3 Day 1

BODYBYDOUG-

http://www.bodybydoug.org

http://ww.bodybuildingsolutions101.com


     In today's hurry up world it may seem impossible to get in a two hour workout, but if you're looking for the ultimate in workouts and to get into incredible shape than this series of workouts is for you. Meeting all of the standards of today, you will pack on muscle, build your cardio as if you were doing cross-fit or running, and drop any excess weight to become the shredded beast you want to see in the mirror. It would be advisable to take a break mid way and take in 30 grams of protein. With the first week of this series being fairly, { and I use the term loosely }, easy in the progressive weeks to follow some of the multiple squatting routines will have you literally crawling out of the gym.

    You are responsible for lifting weights{ I'm not your mom}, you should be lifting for a period of time 1 year before attempting this workout,pace yourself. The workout is based on a % of your one maximum lift, it's takes about two hours to run through it, and it stands up to any of today's new cardio workouts. Have fun???

Here we lift again-you are responsible for the amount of work you do, and as always have fun,work hard and be safe.  Safety first means that the first exercise listed I will only do on a machine, as we have mentioned many times before nothing behind the neck.

     1/Overhead Barbell Extensions-please seat and use a machine or at least support your neck and spine
     14reps@40%--12reps@50%--8reps@60%--12reps@50%--10reps@55%--8reps@60%--10reps@50%--4reps@80%


     2/Barbell Upright Row

    12reps@65%--10reps@70%--8reps@75%--6reps@80%--8reps@75%--8reps@75%--6reps@80%

    3/ Skullcrusher-given that name for a reason-be careful

   10reps@30%--10reps@40%--10reps@50%--10reps@60%--6reps@70%--8reps@60%--8reps@60%--6reps@70%


    4/ Barbell Squat Jump- by now this must be every bodies favorite exercise-giggles  -if the bar hurts your neck or shoulders  duct-tape an old pillow around the bar 

   8reps@50%--8reps@55%--8reps@60%--8reps@65%--6reps@70%--4reps@75%--6reps@70%--4reps@75%


    5/ Barbell Incline press

  10reps@70%--10reps@70%--6reps@80%--6reps@80%--8reps@75%--8reps@75%--6reps@80%--4reps@85%


   6/-Do your Sit-ups-

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