FREE 2-3 DAY PRIORITY SHIPPING ON ALL ORDERS OVER $75!

Back To Categories
×

Registration

Profile Informations

Login Datas

or login

First name is required!
Last name is required!
First name is not valid!
Last name is not valid!
This is not an email address!
Email address is required!
This email is already registered!
Password is required!
Enter a valid password!
Please enter 6 or more characters!
Please enter 16 or less characters!
Passwords are not same!
Terms and Conditions are required!
Email or Password is wrong!

Redefining Bodybuilding | Chest and Back

 

You’re 4 weeks into your “Dark Knight” Pec Workout from your favorite men’s magazine, and your BOSU banded one-arm press has increased over 300%. You couldn’t be more excited. However, you’re worried you may start to plateau soon. Maybe adding a second BOSU ball might shake things up? The problem with many routines today is they are designed to look flashy and they provide many empty promises. I’m sure you’ve all heard: Just 4 weeks to a bigger bench with this one strange movement you’ve NEVER seen in the gym. If you’ve never seen it, more than likely you’re not missing out on much, besides looking like a fool. STOP performing circus routines. If it sounds too good to be true, do your research. Don’t ask your buddy “Lefty Meathooks” who spent last summer training under this guy who will be competing in a physique comp by 2017 and is currently working on his third weekend cert. Search out a qualified coach or trainer and get the facts.

 

For those of you who train 3 days a week, check out today’s Ultimate Chest and Back Routine.

 

ModernPROTEIN

 

Your Supplements:

 

  • Pre: 30 minutes prior to training: 1-2 scoops of Jack3d® Pineapple mixed with 1 scoop of Blue Raspberry Modern BCAA+™
  • Intra: 2 scoops of Blue Raspberry Modern BCAA+™ mixed with 20oz of water.
  • Post: 1-2 scoops of Vanilla Ice Cream ModernPROTEIN™

 

Your Movements:

 

Push Ups and Pull Ups - This is a great superset to warm up for today’s routine. Rest as little as possible between movements. Use a narrow width push up and a wide grip pull up.

 

Deadlifts – Although this movement has become more trendy than Game of Thrones Fan theories, we stand behind this movement 100%. Learn first hand from a qualified coach how to perform this movement, if you’re not comfortable with it. If you are familiar with this movement, try using a snatch grip.

 

DB Row - Perform your last two sets as rest-pause sets. Perform 8 reps, rest for 20 seconds row to failure, rest 20 seconds and row to failure again.

 

Incline DB Press – Use only a slight incline here. Lower for 3 seconds, pause for one second and squeeze for 1 second for peak contraction.

 

Bench Press- Check out John Davies Tips for the Bodybuilders Bench Press Blueprint - http://usplabsdirect.com/us/blog/big-bench-blueprint.html

 

Straight Arm Pull-Down - Pause at the top for a one-second stretch, squeezing the lats for peak contraction.

 

Cable Flyes- Perform 12 reps- low to high. Immediately move cable position to perform a conventional cable crossover to failure, and then adjust cables again to "high to low" position performing to failure.

 

Your Workout:

 

A1) Push Ups 2x20 A2) Pull Ups 2x10

 


Snatch Grip Deadlift 4x6

 

B1) DB Row 4x8* B2) Incline DB Press 4x8

 

Bench Press 1x10 1x8 1x6 1x20

 

C1) Straight Arm Pull Down 2x15 C2) Cable Flyes 2xVaried

   

Stay tuned for other workouts on a 3-day training schedule and let us know if you have any questions or comments. #BeUltimate

 

"TEAM USPlabs IFBB Pro AJ Williams

 

Prepared by Nik Ohanian

 

Follow Nik

 

Twitter

 

Disclaimer

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.

 

The information provided in this article, 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.