Machine Head Chest Day
Machine Head Program Chest Day Click here to join our program Chest Primer B 2 Rounds::30 Down Dog20 Alternating Scorpions2 Rounds:25 Left Arm Banded External Rotations25 Right Arm Banded External...
2 Rounds:
:30 Down Dog
20 Alternating Scorpions
2 Rounds:
25 Left Arm Banded External Rotations
25 Right Arm Banded External Rotations
2 Rounds:
0:20 Pull-Up Bar Hang
0:20 Left Arm Forward Step Chest Stretch
0:20 Right Arm Forward Step Chest Stretch
2 Rounds:
20 Reps Alternating DB Tempo Bench Press (2s Down, 2s Up) (light-moderate weight)
10 Explosive Incline Push-Ups (use a box or bench, try to push hard enough to float)
youtu.be/plpz9D3K7LM
PRE-FATIGUE: Seated Cable Fly/ Seated Cable Chest Press Superset
3 Sets Seated in front of a cable machine of...
-10 Chest Fly's with a 3 second negative (Down)
Immediately Into...
-20 to 30 Reps of Cable Chest Press at the same weight (Move Fast, Make it Burn!)
Notes:
Rest 1 Minute between sets. Move smooth and fast. Push Blood into the pecs. Increase weight each set.
https://www.youtube.com/watch?v=LXqvrpi4aX0
HEAVY MECHANICAL LOADING: Smith Machine Futures Method Tempo Incline Bench Press
SMITH MACHINE WITH SINGLE BAND DOWN THE MIDDLE, 30 DEGREE LOW INCLINE
Set 1 RPE-6: 15 Tempo Reps (3s Down, 3s Up)
Set 2 RPE-7: 12 Tempo Reps (3s Down, 3s Up)
Set 3 RPE-8: 10 Tempo Reps (2s Down, 2s Up)
Set 4 RPE-9: 8 Tempo Reps (2s Down, 2s Up)
Set 5 RPE-10: 6 Tempo Reps (2s Down, 2s Up)
Set 6 RPE-10: DROP DOWN SET MAX REPS AT 70% OF SET 5 NO TEMPO
Notes:
Rest 2:00 between sets. If no future set up, hit reps against light band resistance or straight weight. Indicate resistance type. Record best 6 reps.
https://www.youtube.com/watch?v=KhWSmeVQXNM
4 Sets of...
-10 Reps of Machine or Dumbbell Flat Bench Press with a 3 second negative (down and 1 second pause at the bottom
Immediately Into...
-20 Fast Reps at Half the Weight
Notes:
Perform a set every 3 minutes. Work up to a 10 rep top set as heavy as possible with the tempo. Try to make it burn with the lighter weight at double the reps. Record best load for 10.
https://www.youtube.com/watch?v=JUjfsDQr1dk
3 Sets of...
-15 Barbell Skull Crushers
into...
-15 Overhead Plate Extensions
Into...
-15 Weighted Bench Dips with Feel Elevated
Notes:
Rest 2 Minutes between tri sets. Increase weight each set. Record best skull crusher weight.
https://www.youtube.com/watch?v=icINtyq9Y-s
