This may be the most challenging week of this program. Today we’re combining two of the most effective growth techniques — supersets and DTP. It’s no coincidence that I call these DTP supersets, and they’re amazingly effective. They’re also quite challenging. Here’s how they work:
You’ll perform a set of decline bench presses with a light weight for 30 reps, followed immediately by a set of high-incline dumbbell flyes with a light weight for another 30 reps, and then you’ll rest for 3 minutes. Then you’ll drop to 25 reps for each, choosing a heavier weight (if possible) that allows you to perform all reps.
Continue to pyramid up in weights as you decrease reps until you reach 10 in your DTP superset. Then repeat this set before increasing reps while decreasing weight. You’ll perform a total of 10 DTP supersets.
NOTES:
* This workout not only taxes your muscles, but it also requires you to break through mental plateaus. That may be one of the biggest benefits of Shattered! You may not have followed a program that worked both your pecs and brain as much as this one.
* Use the rest-pause principle if needed to complete each DTP superset.
* You’re going to need your recovery supplements. I recommend getting in RE-KAGED® immediately after your workout and Kasein®—go with a 2-scoop serving before bedtime.
* You’ll perform two DTP supersets, and then you’ll finish this workout with machine flat presses with regular DTP. Check out my video for more about how to perform machine bench presses, which may be different than what you think.
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EXERCISE
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COMMENT
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Decline bench presses
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5 SETS / 30,25,20,15,10 REPS
DTP SUPERSET: Rest 3 minutes between sets.
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High-incline dumbbell flyes
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5 SETS / 30,25,20,15,10 REPS
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Decline dumbbell flyes
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5 SETS / 10,15,20,25,30 REPS
DTP SUPERSET: Rest 3 minutes between sets.
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Incline dumbbell bench presses
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5 X 10/15/20/25/30
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Machine bench presses
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6 x 30/20/10/10/20/30
Finish this workout with a single exercise using regular DTP. Rest 3 minutes between sets.
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TIP: DTP supersets are going to feel unnatural to your body. Your brain is going to rebel against them. It’s important that you bring everything you’ve got to this workout, using your brain to overcome the limits your body is trying to impose on you. As always, stay safe and train smart.
Check out my video for detailed tips on how to perform DTP supersets and the mindset it takes for this challenging workout.
