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My usual process is as follows
Flat/Incline 5 sets (2 warmups)
Incline/Flat 4 sets
Incline Hammer Strength 4 sets
Pec deck (superset with pushups) 4 sets
then i might hit tris (2 sets) after
i'm really looking for something that will shock my body out of the ordinary week.
Thoughts? links?
ok the first time i got locked up a guard told me to try this
13 pushups
get up walk 13 steps
12 pushups
get up walk 12 steps
11 pushups
get up walk 11 steps
repeat until down to 1
if thats too easy start at 25
4 sets flat dumbell press
4 sets incline dumbell press
Cable flys 2sets high pulley 2sets low
Wieghted dips 2sets
Oops didn't see the last sentence try forced
Reps
Negatives
Drop sets
High volume
I tried these... they are definitely different and will shake things up a bit. Don't do them if you have shoulder problems or weak wrists.
[url]http://www.bodybuilding.com/fun/video-anatomy-of-the-chest.htm?mcid=NMA02090110[/url]
DB Incline Press 4x6 (warm up)
BB Bench Press 8x3 at 55% 1RM (increase this by 5% each week)
Four Board Press 5x5 at 80% 1RM (when BB bench reaches 80% 1RM, increase 4 board to 90%)
Weighted Dips 3x6
Decline Skullcrushers 3x12-20 reps
Sets x Reps
BTW in 10 weeks your old 1RM will become your new 3x3. :)
weighted dips superset with cable cross at the end
why do people always say weighted dips and not just dips?
i have to wonder if the same people only dip 2 or 3 inches and kinda bounce up and down or are actually dropping down till their chest meets their fists. and do they pause at the bottom before pressing back out?
one thing i've noticed is that most of the guys mentioning them are usually a buck fiddy...
no offense to anyone intended just something i've noticed and started wondering about.
Incline DB Bench
Flat BB Bench
Weighted Dips
Incline DB Fly
Cable Fly