This is a repeat of the exercises, sets and reps you performed for Week 2, but not the resistance. That’s because your chest muscle should be considerably stronger at this point. While it’s crucial to vary your workouts from one week to another, it’s also valuable to repeat a workout a couple months after you haven’t performed it. This will allow you to see how this one compares to that previous workout—this is especially helpful if you’re keeping a workout journal of your exercises, sets, reps and weights. I strongly recommend that you do this.
NOTES:
* Explode on the positive when you’re pressing weight, but then lower the weight slowly to really tax those muscle fibers. Make sure to do both aspects of the rep with control.
* Incline cable flyes really allow you to target the inner portion of your pecs at your clavicles. Really emphasize the contraction at the top when you’re using cables. Note that with dumbbells you lose tension at the top of flye movements, but with cables you don’t—which is one of the myriad reasons we include cable moves in chest training.
* If you’re feeling you need more help to support reduced muscle breakdown, then I recommend bumping up your intake of Fermented Glutamine.
|
EXERCISE
|
COMMENT
|
|
Dumbbell flyes
|
4 SETS / 12 REPS
90 seconds of rest between sets.
|
|
|
|
|
Incline cable flyes
|
4 SETS / 12 REPS
90 seconds of rest between sets.
|
|
|
|
|
Incline barbell bench presses
|
4 SETS / 12 REPS
90 seconds of rest between sets.
|
|
|
|
|
Cable crossovers
|
4 SETS / 12 REPS
90 seconds of rest between sets.
|
|
|
|
|
Machine bench presses
|
4 SETS / 12 REPS
90 seconds of rest between sets.
|
|
|
|
TIP: This program relies upon hitting every aspect of your pecs. When you recognize that a specific exercise or technique is particularly addressing a weakness you have, then you can include that move more frequently in this program, as well as going forward.
FERMENTED GLUTAMINE
Glutamine is the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing Fermented Glutamine helps prevent this.
Check out my video for detailed tips on how to perform each exercise in this chest workout, and refer back to Week 2 for more info.
