As many of our readers are aware, we keep a very open line of communication with our readers via Twitter and Facebook. This allows us to provide up-to-date education on efficient exercise approaches and ensure readers utilize USPlabs products to their utmost.
In connection with this super-connectivity, we came up with a plan to launch a special Friday edition where we combine a daily training program (per reader choice), with a follow up supplement protocol on Facebook.
You have the “vote” and your responses via Twitter (through either direct message or the “@” function) will decide the topic.
The winning topic for today’s episode of the USPlabs Iron Day is, by the narrowest of margins:
“Chest and Triceps”
If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.
- Dumbell Bench Press: 1-3 sets x 10-12 repetitions
- Dips (weighted preferably): 4 sets x 6 repetitions
- Incline Flies (45°): 3 sets x 12 repetitions
- Circular Flies: 1-2 sets x 12 repetitions
- Barbell (or E-Z curl bar) pullovers: 1-2 sets x 12 repetitions.
Notes: the variation in set volume is left to the decision of the individual given level of fitness but all sets should be performed at a high level of intensity. Naturally if you can handle the work volume, supplement properly (i.e with Jack3d, Yok3d and Modern pre-session), I strongly advise the top end of the program.
The option for more experienced lifters, with increased sets, is listed in parenthesis. Remember to keep constant tension and do not completely “lock out”.
- Barbell Tricep Extension (straight bar, flat bench) 2 (4) sets x 12, 8 repetitions
- Standing Dumbell French Presses (single dumbell at a time) 1 (3) x 8 repetitions
- Dumbell Tricep Extension (decline bench 45° angle) 2 (3) sets x 12, 8 repetitions
- Bench Dips 1 (2) sets x 8 repetitions
DMC™ (please note, many of these holds should be stressed, i.e. the Table, to detonate the triceps)
Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.
Prepared by John Davies
Photo: Jake Wooley
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk