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ChestWeek 1

We’ll use a variety of angles and techniques throughout this 12-week program. Your pectoral muscles grow best when you target them from differing angles. We’ll use high-incline, low-incline, flat and even decline angles throughout the program. Take note of how I shift angles from one exercise to the next in this first workout. That will be a standard throughout this video series.

In addition, I’ll be incorporating training strategies that target the different types of fibers in your pectorals—slow- and fast-twitch. These strategies include supersets, Dramatic Transformation Principle (DTP) and a combo of the two, as well as giant sets.

NOTES:

* For incline flyes, I like to set the bench fairly high—at about 45-degrees to really target the upper portion of the pectorals at the clavicles.

* And then I like to use a different angle for pressing than I did with flyes. Keep changing up those angles, and don’t lock out with pressing moves for chest—that allows your pectoral muscles to rest, and you want to keep continuous tension on them during sets.

* Stretch your pecs between sets—I like to stretch each side for about 20 seconds. Check out my video for more about this and how to perform barbell bench presses.

* Get in RE-KAGED® immediately after training to help ensure you’re providing your body with the nutrients it needs to recover for tomorrow’s workout as well as your next chest workout the following Monday.

 

EXERCISE

COMMENT

High-incline dumbbell flyes

4 SETS / 10 REPS
2 minutes of rest between each set of this isolation move.

Low-incline dumbbell presses

4 SETS / 10 REPS
2 minutes of rest between each set of this compound exercise.

Decline dumbbell flyes

4 SETS / 10 REPS
2 minutes of rest between each set of this isolation move.

Decline dumbbell bench presses

4 SETS / 10 REPS
2 minutes of rest between each set of this compound exercise.

Barbell bench presses

4 SETS / 10 REPS
2 minutes of rest between each set of this compound exercise.


TIP:
Stay focused on your workouts—get off your phone; don’t spend your rest periods chit-chatting with friends. Use your rest periods to stretch your target muscle and stay hydrated. Keep sipping at your IN-KAGED® throughout your workout.

Check out my video for detailed tips on how to perform each exercise in this chest workout.

 

 


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