So today was Chest day with a real focus on Upper Chest with 2 exercises, in total the workout consisted of 4 unique exercises🔥 .
Exercise 1:- Heavy Incline DB press, 30kg pyramid up to 54kg, Reps were 15, 12, 10, 8, 5 & 6 (not filmed). Exercise 2:- @mikeohearn Advanced High Incline DB Flyes, this exercise requires very good Flexibility & FULL ROM so start light & perfect the technique. 3 sets of 12-15 😩
Exercise 3:- My adapted version of the DB pullover with a Decline Bench. This significantly increases the stretch & reduces the risk of injury by allowing your arms to move freely with no restrictions usually present on a normal bench. 3 sets of 12-15 40kg, 46kg, 40kg 💪🏼 .
Exercise 4:- Standing Cable Cross-overs. I move my arms and hands in the same fashion as a Pec Dec to squeeze as much blood into the inner chest as possible opposed to crossing the hands over one another. 3 sets of 12-15 with full control & elbows slightly bent 🥵
My close friend @davefgfox & I Finished this workout off with:- Side Planks x90 secs & Superman Planks x30 secs per side x2 set each.
All done in under an hour, no need for hundreds of exercises, sets & reps just good old fashioned short rest periods, shocking principles & smart bodybuilding to yield those gainz 👀
Give it a try & Let me know how you get on, or if you fancy being Coached by me @romgymessex then DM me, pop into the gym or email me email@example.com
P.S. thanks for filming @davefgfox 📸