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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.




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 -


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


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


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