Omega's Chest Workout

[sweed]

Omega = great guy and awesome trainer!!

 

[Mass Insanity]

Read this the other day tried the chest work out just to change things up.. Liked it!! I've been moving through all of my work outs with short rest times in between.. the 45 sec rest time is about perfect. Really helps fatigue my muscule group until I reach failure.

 

[keasbey]

its been awhile since it was posted any of your guys stuck with it and able to share results?

 

[gkp041455]

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The Workout Plus the Nuances of the Movements:


Perfect and focus 2 exercises for chest for now.

Low Incline DB Press 7 sets
Flat DB flys 7 sets
2 times a week rain or shine

Do Low incline DB to where you NEVER lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion.

Do Flat FLys BUT you must lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion BUT peak each rep at top under pectoral control

Do 7 sets for both
Each set increases weight by 10% with the 6th set being the heaviest
Reps should go like this

set 1 25 reps fatigue
set 2 20 reps fatigue
set 3 15 reps fatigue
set 4 12 reps Subfailure
set 5 10 reps Failure
set 6 8 reps Failure
set 7 12 reps Failure

Take 45 second rest between Sets and 3 minutes between Exercises


The Above hits the main "function" of the chest, which is to fly, and also press ( though the angle preferred is a low Incline)
and also allows you to mentally divert your energies to just those 2 movements.

Its the perfect Sub Level 1 routine for those who have had no success,
YOU WILL have success on this one

do it TWICE per week rain or shine

~FIN~


----------------

To Serious People who read this thread:

Hi

I am OMEGA
Please if any of you are TRULY serious

Sign up here:

http://www.elitefitness.com/reports/omega/

Next class starts in less then 4 weeks.

I promise if you follow everything blindly ( Trust )you will get all you need and MORE.

You only need 2 things to get all you want and MORE

~Trust
~Will do DO.

thats it

~There are Strategies to HIT everybody part and MAKE it develop at will

~There is also an Elegant way to do this ALWAYS.....

This routine is a classic case of over training.


George Pragovich
Cancer Recovery and Fitness Specialist
Trainer of Personal Trainers
[email protected]

 

[desmond]

This routine is a classic case of over training.


George Pragovich
Cancer Recovery and Fitness Specialist
Trainer of Personal Trainers
[email protected]

Have u tried it?

Doing it, it is NOT overtraining at all.

Given the lifting style is not explosive and the rep range (the shortest set still takes about 35-40 seconds), there is less stress on joints and shoulders, and your body adapts to it quite nicely in a couple of weeks, and begins to recover from it quite well. I'm not aware of anyone who has tried it complaining of over training on this.

 

[OMEGA]

it says he is a trainer of personal trainers though~?~?~

 

[sweed]

I guess gaining lbm and loosing fat at the same time is overtraining? sign me up for overtraining! Oh wait I already did!haha
Def the best workouts I have ever had!

 

[mus1cjunk1e]

I guess gaining lbm and loosing fat at the same time is overtraining? sign me up for overtraining! Oh wait I already did!haha
Def the best workouts I have ever had!

EXACTLY!

In my experience doing this as part of my routine in the Omega Project it is NOT over training.

 

[keasbey]

well im currently implementing it in my routine exactly how its stated.. ill be running it for 2 1/2 more months.. im hoping to have some good results for you guys

 

[desmond]

well im currently implementing it in my routine exactly how its stated.. ill be running it for 2 1/2 more months.. im hoping to have some good results for you guys

Well good luck. Mind muscle connection is CRUCIAL on this routine.