It’s been a while since I wrote here…But today I want to share with you my first chest training of the weeks, so I changed a lil bit my routine and tried Lee babrada’s chest routine. The training was insane and intensive, the pump was unreal and most importantly, I always take my supplements before and after every workout
* Use a 3-0-2 tempo (three seconds to lower the weight, no pause at bottom, and two seconds to raise the weight). This is important!
* Take between 1-2 minutes rest between sets.
* If you’re going to complete failure, you will need to reduce the training poundage by 10% after each set, in order to manage all the reps on the next set.
* If you’re a beginner, drop one set from each exercise and concentrate on form instead of going for the heavy poundage. (You’ll thank me later!)
Barbell Bench Press:
* After two warm-up sets, perform 4 sets of 6-8 heavy repetitions.
* On the last set drop the weight and do another 4 reps without rest. (It hurts, but boy does it work!)
Tip: Slightly arch your back, but make sure your rear-end stays firm against the bench. Avoid: Bouncing the weight off your chest.
Dumbbell Flyes (on flat bench):
* 3 sets of 6-8 repetitions with as much weight as you can handle with good form.
* On the last set drop the weight and do another 6 reps without rest. (You should be ultra-pumped by now!)
Tip: Bend your elbows and keep your arms locked in this position throughout the movement. Avoid: Lifting your head or shoulders off the bench.
Incline Press: (30 to 35 degree angle.)
* 3 sets of 6-8 heavy repetitions for the last two sets.
* On the last set drop the weight and do another 4 reps without rest. (You really gotta “dig deep” on this last set!)
Tip: Arch your chest out to minimize the involvement of your shoulders. Avoid: Pushing the weight out over your stomach or behind your head.
Incline Dumbbell Flyes: (30 to 35 degree angle.)
* 3 sets of 6-8 reps
* On the last set, reduce the weight and do another 6 reps without rest.
Tip: Remember to keep your feet planted and abs tight. Avoid: Using a weight that you can’t control throughout the entire movement.
So there you have it! Don’t forget to go heavy and keep your rest intervals to just one to two minutes.
Here is a small video: