Hell Session III

[ragingmuscle]

This thread will be dedicated to all things Chest and Triceps. Here's my recommended Training routine.

Hellcentrics are 4-step spot-lifts performed after you do 8 regular lifts. Your spotter is key to Hellcentrics; your own personal ferryman across the River Styx.

The 4 steps into Hellcentric horror are:

Spotter pushes down; lifter resists through a partial lift
Lifter pushes back up; spotter assists
Spotter pushes all the way back down; lifter resists against the full negative
Lifter pushes all the way back up; spotter assists

This is one rep.

Start with three warm-up sets to get started. As you go through the workout, you'll need fewer warm-ups as your muscles experience the hellheat. Increase the weight with each warm-up set.

1. Decline Bench Press
(2 sets of 8 reps + 4 Hellcentric reps)



This comes first to set the pecs on fire and get them growing. We will start with this exercise to hit the low end of the pectoralis major. Your spotter will hold the center of the bar with both hands to balance the bar during Hellcentrics.

You want to use 60-80 percent of your 1-rep max.

2. Flat Bench Press
(2 sets of 8 reps + 4 Hellcentric reps)



This will hit the middle and sides of the pecs. Do a 10-rep warm-up for this exercise. You should already be feeling the burn.

Let's f#cking get after it!

3. Incline Bench Press
(2 sets of 8 reps + 4 Hellcentric reps)



This will finish off the pecs by hitting their upper region. There is no need to warm up. If you aren't heated now, you're not working hard enough. By the time we're done. You shouldn't even be able to do a f#cking push-up

4. Barbell Skull Crushers
2 sets of 8 reps + 4 Hellcentric reps



Lower to your forehead; it will kick off our triceps routine by torturing the medial and lateral heads of the triceps. Bring the weight down to your forehead, tuck in your elbows. Increase the weight on the second set.

5. Seated Dumbbell Tri Extensions
(2 sets of 8 reps + 4 Hellcentric reps)



Finish off the triceps by primarily targeting the long head of the triceps. Use the incline bench for a better base so we can use a little bit heavier weight.

The spotter will pull down on the dumbbell for the Hellcentric reps.

HRT Session III Printable Log
http://www.bodybuilding.com/fun/docs...sion3_3log.pdf

[mrdead]

Very Nice...!!!

[ragingmuscle]

Big 300 lber Jay Bartlett put in some serious work on Chest and Tri's.

[rewaste]

Another one with chest http://www.youtube.com/watch?v=i0fuJqRc-vI

[JakeFusion]

Rage, I know you've said don't overwork the muscle, even if you can do more work because of the nature of the program. But for chest, I can do the decline, flat, incline and be totally shot and unable to do a pushup, but I can still grab some heavy dbs and do something like incline flys. Should I just resist the urge to do that? I tried the 8x6 solo-version without hellcentrics for the flys and it was unbelievable for the pump even after I did 6 sets of HRT.

And instead of posting in the back section, I also have another question along the lines of the fly question above. I do like the pulldowns, t-bar, and low cable row HRT style, but I was thinking weighted hyperextensions 8x6 would be a good to make sure all four major areas of the back are hit (rear delts, middle back, lats, and lower back) on the same day. I know we can substitute things out for what works best for us, but just wanted your take on adding maybe an accessory exercise were they might make sense. Thanks.

Thanks

[GallmanFitness]

This workout had my chest screaming! It's pretty sick! And my tris are killin me today! Awesome!!!