Tuesday, February 7, 2012
Chester Molester, 2.0
Maxed out to check weekly progression
SURPRISE YOURSELF! Try more weight, and get big
Bench Max Routine: 1x12, x7, x5, x3, x1…x1 until failure (Start very light; I started at 135,
finished at 345)
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Heavy Flat Bench Negatives: 2x5 (Bring the weight down as slow as possible,
taking 3 sec. minimum to reach chest. Have your spotter help lift
the weight back to the starting position)
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Raised Bench DB Bench Press: 3x12 (Adjust the back of a bench to be about half as steep as
normal incline bench)
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Incline Butterflies with Cable: 3x10-12 (Make sure to bring your hands out wide as you come down
towards hips. Hands come up and across your body
at ~45 deg.)
http://www.youtube.com/watch?v=MmSxNpCmqEY&context=C3b94d75ADOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Vertical Butterflies with Cable: 3x10-12 (Focus on using lower pectorals)
http://www.youtube.com/watch?v=B3EbsOLtDqg&context=C3be450fADOEgsToPDskIJENi4Vfef2V71wjn18lHW
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Heavy Finisher Press: 5x5
http://www.youtube.com/watch?v=PRhPMqYJ7RI&feature=plcp&context=C39a5170UDOEgsToPDskJMKyuRZrlz_fcAOCqTIl9N
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Dips and Pushup Superset: 4x10 (do clap-pushups if you can)
GO GET A 6-PACK! (OF ABDOMINALS, PREFERABLY)
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