Day 16:Chest & Abs
Today we’re working the antagonistic group from the day before. So you’re training chest while your back recovers from the intense giant sets we performed yesterday. This workout begins with decline presses, a heavy compound movement. I’m wearing Mark Smelly Bell’s Sling Shot to support my shoulders because of my injury.
Make sure you’re recovered. These workouts take no prisoners. You’ll begin with a compound movement that encourages the release of testosterone and growth hormone. Then, when you reach failure with about 10 reps, you can adjust the weights for subsequent sets.
Take a look at my video to see how to perform axle presses. Notice that at the bottom of this movement my hands squeeze really tight. Finish off this giant set with whatever weight you can manage for push-ups. This workout really targets upper pecs right underneath the clavicles, involving virtually every fiber in your pectorals.
Perform conventional sets for hanging leg raises. Make sure to lower your legs without allowing them to swing. Feel the stretch at the bottom in your abs and the contraction at the top of every rep.
, opens in a new tabKrisMBT-Training-Week3-Day16.pdf
| Giant Set #1 | ||
|---|---|---|
Decline barbell bench press
Sets:
3
Reps:
10
Strategy:
Giant set #1
|
 |
 |
Incline dumbbell flye
Sets:
3
Reps:
10
Strategy:
Giant set #1
|
 |
 |
Plate press
Sets:
3
Reps:
10
Strategy:
Giant set #1
|
 |
 |
| Giant Set #2 | ||
Smith Machine incline bench press
Sets:
3
Reps:
10
Strategy:
Giant set #2
|
 |
 |
Decline dumbbell flye
Sets:
3
Reps:
10
Strategy:
Giant set #2
|
 |
 |
Weighted push-up
Sets:
3
Reps:
10
Strategy:
Giant set #2
|
 |
 |
Hanging leg raise
Sets:
5
Reps:
Failure
Strategy:
Basic
|
 |
 |
HIIT
Sets:
1
Reps:
3
Strategy:
4 minutes easy/1 minute full
intensity for a total of 15 minutes |
TIP:
I cannot overemphasize the benefits of hydrating. You cannot recover if you don’t get in the electrolytes and fluids that support recovery. Your muscles are not going to contract properly if you don’t. Muscle tissue is made of about 80 percent fluid. You are not going to have the adequate ATP transport you need if you are not properly hydrated.
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