4 weeks for chest

[caladin]

- 4 Weeks -

Monday — Chest (thickness)

Tuesday — Quads/Hamstrings (low volume)

Wednesday — Chest (width)

Thursday — OFF

Friday — Chest (upper portion)

Saturday — Back/Shoulders/Biceps/Triceps (low volume)

Sunday — OFF

===

Monday — Chest (thickness)

A. (Heavy Exercise) Neutral grip dumbbell press
1 X 7, 5, 3, 7, 5, 3
90 Sec Rest

B1. (Post-Fatigue Exercise #1) 1 1/2 Decline bench press 3 X 6 - 8
B2. Two-position cable crossover 3 X 8 - 10
Superset
90 Sec Rest

C. (Special Exercise) Combo Dumbbell/Cable Press 3 X 10 - 12
60 Sec Rest

D. (100 Reps Set) Half (peak) Reps on Pec Deck 1 X 100
Halfset - Midrange to Peak


Wednesday — Chest (width)

A. (Heavy Exercise) Wide Grip Bench Press to Neck 4 X 6 - 8
90 Sec Rest

B1. (Post Fatigue Exercise #1) 1 1/2 Decline Dumbell Bench Press 3 X 8 - 10
B2. (Post Fatigue Exercise #2) Half Dumbell Flyes 3 X 10 -12 [303 tempo]
Superset
90 Sec Rest

C. (Special Exercise) Combo Concentric Dumbbell Press/Eccentric Dumbbell Flyes 3 X 10 - 12 [501 tempo]
60 Sec Rest

D. (100 Reps Set) Half (stretch) Reps on Pec Deck
Halfset - Stretch to midrange


Friday — Chest (upper portion)

A. (Heavy) Incline Barbell Press 5 X 5 + (10sec) Max + (15sec) Max
120 Sec Rest

B1. (Post-Fatigue Exercise #1) 1 1/2 Incline Dumbbell Press 3 X 8 - 10
B2. (Post Fatigue Exercise #2) Incline Cable Flies 3 X 10 - 12
90 Sec Rest

C. (Special Exercise) Combo Concentric Cable Press/Eccecntric Cable Flyes 3 X 10 -12 [501 tempo]
60 Sec Rest

D. (100 Rep Set) Hammer Machine Incline Press 1 X 100