75th said:
OMEGA said: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 o 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~
OMEGA said: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 o 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~
digimon7068 said:
OMEGA said:
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