WORKOUT WEDNESDAY
Good morning everyone i’m over here at my supplement Shop in Orlando - Krazy Muscle and i’m excited to share this workout with you!
Today i’m going to be going over a Chest workout, one of my latest and greatest session to date, I know you will find this information useful and you’ll find that there are ways to make your training even more intense and efficient.
You should know, I prioritize efficiency over everything else. I don’t waste reps, I don’t waste sets and I don’t waste workouts. Waste is pointless and that time could be filled with more purpose driven actions!
Here’s the workout and there will be an explanation behind each exercise and its purpose!
Chest Day
Pec dec 2x20- opening up chest, putting blood in everywhere, do not go to failure this is just to prep the muscle
Hex press 2x20 - same thing, putting blood in the inner chest and upper shelf. again not to failure, we are saving energy for the bench press and incline. get full reps and squeeze and make sure those shoulders are warm.
Bench press tempo 1x15 3x8 - Moving into bench press we should be warmed up, I want the first set to be to get the shitty reps out, don’t go to failure just get yourself prepped for big boy weight.—— We are also introducing TEMPO. This is the pace at which you’ll move the weight and it greatly increases the control and breakdown you can obtain from a workout. The tempo I choose to use is 424 which means I take four seconds on the positive, 2 seconds to squeeze at the top and a 4 second negative with NO pause in between reps. This is very important. You will need to adjust weight accordingly since the tempo makes it much much harder.
Incline dumbbell press 2x8 with drop-set - we’ve already done an exercise using both arms at once, the dumbbell press is great for working stabilizer muscles and getting deeper squeezes within the muscle. Going as heavy as possible with the same 424 tempo. The drop set… take whatever weight you were using for presses and cut it in half. Take that weight and go to failure at your own tempo. After doing heavy slow sets you have immense breakdown, I love pumping right after this to put blood and nutrients in the muscle that just got broken down. This increases growth factors in the area and also makes sure to train fully through the muscle. I do not recommend more than one drop-set per workout.
Heavy pec dec 3x8 - I absolutely love fly motions, I think they are underrated and create a fullness in the muscle you cannot get from pressing! This is your chance to maximize everything you’ve done up until this point. Take your time and use the 424 tempo and keep the weight heavy.
Machine dips 10 slow 10 fast 2 sets - Finisher exercise. 10 slow reps for breakdown, 10 reps for blood flow, only 2 sets to finish this workout, get full range of motion on these.
Pose and Squeeze - Harden up the muscle and allow it to be shaped by your pressure. Mind Muscle Connection and Growth will increase if you just pose during and after your training session.
Alright guys I hope you enjoyed this! I’m so excited to be able to have a platform where I can share all of my different philosophies without having to worry about being “shadowbanned”
If you liked this post and this workout, it would mean the world if you sent the link to some of your buddies and let them know a knew resource page is available, and its called “The Retro Goodz “