Chest:Week 9

This week you’ll repeat your Week 1 workout. While I argue against using the same workout every week, it’s a very different thing to include a workout you haven’t performed for two months. Your body will not be acclimated to it, and it will respond to it as though it’s a new workout. And that’s exactly what we want at this point in the Shattered! program for chest. The one variable that will be most different in this workout compared to the last time you performed it is that you’ll be using heavier weights. That’s because you have increased strength as well as mass in your pectorals over the past 8 weeks.

NOTES:

* Use a slightly higher angle (above 45-degrees) for high-incline dumbbell flyes than you do for the press version. That’s because you don’t bring in as much front delts action with flyes as you do for presses.

* Study the anatomy chart at the beginning of this program to fully understand how your pectorals work. Can you see where you’re making progress and where you’re still lagging? You can make adjustments to my program to get the most from Shattered! for chest.

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: The biggest progress with your weakest muscle group comes from the neck up. You have to engage your brain and truly focus on the weakness to make positive strides. I mean that not only in terms of the determination and discipline you bring to the program, but also in how you evaluate your progress.

Check out my video for detailed tips on how to perform each exercise, and also review my Week 1 video for additional tips for today’s workout.