Chest:Week 11

We only have two more workouts on your chest video series on Shattered! You’ll be repeating your Week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout, which is based on the rest-pause principle.

NOTES:

* For rest-pause, you’ll choose a weight that takes you to failure at 12 reps, and then you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest 2 minutes between all sets.

* Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.

* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Protein Isolate. During the night your body goes into catabolism (muscle breakdown) and getting in a fast-digesting whey product helps stop this and jump-start anabolism (muscle growth).

EXERCISE	COMMENT
Decline barbell bench presses	4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets.

Machine incline bench presses	4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets.

Barbell bench presses	4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets.

Bent-over cable flyes	4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets.

Incline dumbbell flyes	4 SETS / 12 + 5 REPS Using rest-pause with 2 minutes of rest between sets.

TIP: At this point, you should not only be able to train your chest more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life. I want you to think of this video series as the boot camp for the rest of your life.

Check out my video for detailed tips on how to perform each exercise with the rest-pause principle; refer back to Week 3 for additional info.