Chest and Bi Day
Flavors of the week:
30 minutes prior to training:
Intraworkout: 2 scoops of Green Apple Modern BCAA+™
Bench Press – “To boost your bench dig your traps into the pad of the bench, so you can get a good, solid foundation. Be sure to pull your shoulders and lats back tight to the pad and don’t roll your shoulders back up when you receive the bar from your spotter” – Joey Smith (800lb Bench Presser)
1x6 (60% of max)
1x6 (60% max)
1x failure (80% of max))
1x failure (50% of max, perform as a drop set)
Incline DB Flies- Go heavy, but be sure you’re working the muscle not just moving weight. The db’s don’t need to crash together or rip your arms off as they hurtle towards the floor
3x12 (80% of max)
Cable flies: Perform 3 sets of a high cable flies and 3 sets of low cable flies.
1x8 at 80% of max
1xfailure at 80% max
1x20 at 50% max
1x100 (Break up however needed)
DB Curls: Pro Tip from IFBB Physique Pro Chad Demchik “Cock wrist back and down during curls. In the up phase, it will allow you to not rely on the force through your forearms and recruitment more biceps”
Preacher Curls : Say “amen” to bigger biceps. This movement can add some serious shape and size. Try a single arm, DB variation.
Zottman Curl : Take your forearms to “fivearms” with this rare-to-see arm move. – See Video
How to perform a Zottman Curl
Forearm roll-up: Holding bar at shoulder level, roll-up with full range of motion, return slowly. Sets should last 90 seconds
Finish your workout with 1 scoop of Banana OxyELITE Protein™ with your beverage of choice.
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.