Heavy Duty Bodybuilding Workout
(Chest and Bi Day)
Flavors of the week:
30 minutes prior to training:
Intraworkout: 2 scoops of Green Apple Modern BCAA+™
The Workout: Jack3d® on the Beach
Incline Bench Press- Go light and modify into a guillotine press. Your negative phase will end a few inches above your neck. Use a spotter.
1x12 (Rest Pause set)
Incline DB Flies- We like to get “classy” with our pinkies out for this movement. Try pausing at the bottom for a count of one and squeezing hard at the top to get that blood rushing to your pecs.
3x12 at 80% of max
Decline DB Bench- The flat DB bench press is great. However, research has shown the decline DB bench press to possibly be superior in terms of stimulation of the pectoralis major. Switch these up from time to time.
1x6 at 60% of max
1x8 at 80% of max
1xfailure at 80% max
1x20 at 50% max
Cable Crossovers: Vary your angles. The angle you’re not using is the one that will make you grow.
Dips: Lean forward and do not fully lock out.
1x15 (Use rest pause sets until you hit 50 reps)
DB Curls: Run the Rack! Start with your lightest dumbbell and hold with the forefinger on the handle (the “lower” part of the weight) and the small finger off the bar. With palms facing thighs, curl right dumbbell up while slowly turning palm up and bending to the right with hand to the right (outside) of deltoids at peak position. Squeeze bicep for two-three count, turn head to opposite (left) side and start curling action with other arm while simultaneously lowering dumbbell. Repeat four repetitions and go to next higher weight, repeating four repetitions up rack until you hit the heaviest weight you can handle and then reverse back down to starting position. #FeelTheBurn
Hammer Curls: Squeeze at the top of movement for one second with a 3 second negative.
Preacher Curls: Try a single arm cable preach curl with the “D” grip.
Seated Barbell Curl: Tougher than it sounds. Cut the sleeves off your Jack3d shirt before trying this. The pump is redic.
Finish your workout with 1 scoop of OxyELITE Protein™ Milk Chocolate 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.