The Three Day Body - Phase One - Week Four: Chest, Shoulders, & Triceps
No. You don’t ‘have’ to work out. You GET to work out. You are blessed. Not to mention pretty smart to be training like this. Continue with mind-body training, visualizing muscles you are isolating. Breathe into the muscles, keep the oxygen flowing.
Chest Day is also a day I love to quietly train core. You don’t just lay on a bench and see how much weight you can lift, but ENGAGE your core. When you begin to engage your entire core, more strength is developed. I personally use a big arch in my lower back when training chest to engage as much as possible. Arch what is comfortable and strong for you, never straining.
Always consult a physician before starting any program.
Chest day will take the longest because we are squeezing in shoulders. Be sure you have a timer to rest only 45-60 seconds. It’s easy to get caught up in conversations or simply lose track of time. Watch the clock to make sure you can get it all in and not take all day.
Pec Deck Machine: 2 sets of 15 to warm up then 3 sets of 12, holding flex at top for 2 seconds and on the 3rd set add 4 more partials, you may need a spotter to squeeze hands together. The handles need to align with your shoulders. With a very slight bend in your elbow chest up and out initiate the movement in your chest to bring your palms together, and then hold it for two seconds with your palms together. Inhale to bring the handles back and get a good stretching your packs exhales a squeeze your packs and squeeze handles together again making sure you feel the squeeze in your chest through the movement.
Dumbbell Bench Press: 2 warm ups. Focus on stretching your pecs as you lower the weights close to your armpits. Then pyramid up in weight each set for 12, 10, 8. After the last 8 keep going. Do 4 pulses at the top.
Incline Dumbbell Bench Press: Focus on stretching your pecs. Pyramid up in weight each set for 12, 10, 8. After the last 8 keep going. Do 4 pulses at the top like what you did on the flat bench. Pecs should tremble if you are using enough weight.
Single Arm Cable Raise: 3 x 10 If cable is too heavy for front raise, use dumbbells instead but bring up to shoulder height in controlled pace. Or if you can only get 5-6 in at a time, do 5-6 with your right then immediately switch and do 5-6 on your left, immediately switch again and get the rest in on each side THEN rest.
Dumbbell Seated Bent Over Rear Laterals: 3 x 20 with lighter weights. The guy in the video below is moving too jerky, but slow it down.
Heavy laterals John Meadows Style. 2 warm up sets, then grab heavy dumbbells 3 sets of 25. Find the sweet spot in the range and get a nice pump going in your shoulders.
Add 4 rounds of 15 double arm tricep kickbacks superset with 15 overhead extensions only 30 -45 seconds rest here. Don’t forget to stretch and cool down after ever workout and drink those Essential Amino's to make those transformations!
Superset 4 Rounds
Tricep Double Arm Kickbacks 4 x 15
Double Overhead Extensions 4 x 15