Chest:Week 12

I hope you’ve enjoyed the progress you’ve seen in your chest development on my plateau-busting video series Shattered! We’re still not done, though—you have one more week of training to perform. And this week focuses on supersets for chest. You need to finish this program stronger than you began. Remember that what you put in is what you’re going to get out.

NOTES:

* This last workout repeats Week 4, relying on all dumbbell exercises except for push-ups at the end, where you’ll go failure with as many reps as you can perform.

* We’re using supersets for the other moves. You’ll reach failure at 15 reps with all of the exercises in these supersets. Remember that with supersets you perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset.

* Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set. 

EXERCISE

COMMENT

Incline dumbbell bench presses

5 SETS / 15 REPS

SUPERSET: You’ll perform all reps for incline dumbbell presses followed immediately by decline dumbbell flyes, and then you’ll rest 3 minutes before you start your next superset.

Decline dumbbell flyes

5 SETS / 15 REPS

Dumbbell bench presses

5 SETS / 15 REPS

SUPERSET: You’ll perform all reps for flat dumbbell presses followed immediately by push-ups to failure, and then you’ll rest 3 minutes before you start your next superset.

Push-ups

 5 SETS / FAILURE

 

TIP: Remember that, while top athletes in every sport have superior genetics, they can’t reach the pinnacle of their sports without supreme dedication. You may or not be able perform at the peak as a top athlete, but you can maximize your performance through focus, discipline and a program that allows you to achieve your goals. I hope that’s what my 12-week video series for chest has provided.

Check out this week’s video for detailed tips on how to perform each exercise; you can also refer to Week 4 for additional tips for this similar workout.

If you want to follow Shattered! for another body part, then you can transition directly into that for 12 weeks. Go back to the homepage to connect to that. And then you can come back and perform another 12-week round for chest. This is the best way to bring up your weaknesses — target them, let them recover, and then target them again.

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