9/22/2016 - Chest

(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight. Injuries do not equate to gains.)

Warm-up: Stretch out your chest for about a minute, then use light dumbbells to perform chest press on a bench for upwards of 20 reps. This will warm your chest up and get the blood flowing to the muscles.

1. Superset - 6 sets x 20 reps
   1. Incline Dumbbell Chest Press - 10 reps (50lbs, 65, 75, 85, 90, 95)
   2. Incline Dumbbell Flies - 10 reps (20lbs)
      1. Note, perform these in succession with no rest in between (hence the 'superset'). Remember to keep form and control the movement from start to finish.
2. Superset - 5 sets x 24, 24, 20, 20, 20
   1. Seated Cable Flies - 12, 12, 10, 10, 10 reps (20lbs, 22.5, 25, 27.5, 30)
      1. Use an adjustable bench and position in front of the dual cable machine such that your arms are pulled behind parallel with your chest. This will enable a full range of motion with resistance.
   2. Incline Push-Ups - 12, 12, 10, 10, 10 reps (bodyweight)
      1. Position your feet on a bench with your hands on the ground. Perform these in a slow, controlled fashion, emphasizing the contraction of the chest on each rep.
3. Superset - 4 sets x 20 reps
   1. Seated Chess Press Machine - 10 reps (150lbs, 170, 190, 200)
      1. This can be a Nautilus where there's a weight stack or a machine you add free-weights too.
   2. Dips - 10 reps (bodyweight)
      1. Perform these with a wide grip and be sure to use a full range of motion and a slight tilt backward with your torso - this will place less emphasis on the triceps and more on the chest.
4. Continuous Incline Barbell Chest Press - 4 sets x 10 reps
   1. 10 reps (135lbs, 155, 175, 185)
      1. The key to this exercise is to take minimal rest between sets. After you adjust the weight for the next set of 10, take as little rest as possible (30-45 seconds) in order to maximize intensity of the pump.
5. Superset - 4 sets x 20 reps
   1. Chest Fly Machine - 10 reps (100lbs, 110, 120, 120)
   2. Elevated Push-ups - 10 reps (bodyweight)
      1. Use dumbbells in a standing position for your hand placement and a bench to elevate your feet. This will enable your chest to get a full range of motion (lower than if you only went down to the ground with your chest).
6. Core Finisher - 3 sets x 50 reps
   1. Decline Bench Sit-Ups - 20 reps
   2. Straight-Leg Hanging Leg Raises - 20 reps
   3. TRX Core Extensions - 10 reps
      1. To perform these, position the TRX handles close to the ground and step away from the bar the TRX is hanging from. In a motion similar to performing ab-wheel rollouts, lunge your body forward in a plank-like position keep your arms straight over your head. Contract, and move back to a stand position. That's one rep.