CHEST & BACK A
Now it is time to go to work. Remember, you can modify this routine to fit with different exercise that you prefer but stick with the tried and true method of a flat bench, incline bench, decline bench, and fly.
Workout Breakdown
Circuit 1) This
first circuit should be some of your heaviest lifts because your energy levels
will be highest as you start and get warmed up. So we are going with tried and
true multi-joint movements to get started.
Dumbbell Bench Press: As the flat
bench is the time tested exercise, I like to start there. Unfortunately, the
heaviest dumbbells at my gym are 50 lbs. If you come across a similar
situation, you can do more reps or you can slow down the speed at which you
lift and raise the weight. That reduction in speed dramatically increases the
difficulty and it allows you to give prime focus to your form.
Bent Over Two-Arm Long Bar Row:
This exercise is wonderful for cranking out major weight. If you are performing
the exercise correctly, you will hit yourself in the chest with the plates
before you can hit yourself in the wedding business. After you have completed
all three sets, now is the perfect time for a drop set. With the way the
exercise is set up, it is very easy to achieve your max reps and then drop the
weight 10 to 20 pounds and go again to failure. You just repeat this over and
over again until you get down to a single plate. You will feel the burn
after.
Circuit 2)
Variation on a theme. We still need a good, heavy, multi-joint exercise and we
are going to switch to hit the top of the chest and then we are going to hit
the middle back from a different angle.
Dumbbell Incline Bench Press: We switch
the bench to a 15-degree or 30-degree angle to hit the top of the chest. You
can even alternate between the angles. Remember, our goal is to hit the muscle
from multiple angles. Certain research shows that incline might actually be
more beneficial that the flat bench but I feel it is still the prime second
lift in the routine.
One Arm Long Bar Row: This exercise
is similar to Circuit 1 but you now have the same set up, just with the bar
outside your legs and you are performing the exercise one handed. To avoid
injury, don’t go too heavy on this one and mathematically, don’t think that
since you are doing this one handed, you can do half the weight of Circuit 1.
Keeping the weight less lets you concentrate on your form and getting to full
extension without having to jerk the weight or cheat.
Remember! Good
form > Heavy Weight.
While this still
is targeting your Middle Back, it is also working your Biceps and Lats. Once
you get these muscles developed, your girlfriend will appreciate them when she
is rubbing your back.
Circuit 3) We now
need to hit the bottom of the chest. In very extreme circumstances, you will
see powerlifters whose nipples point straight down. This is because their lower
pecs are either underdeveloped or their upper pecs are overdeveloped. We want
muscle symmetry! So let’s hit the bottom.
Decline Dumbbell Bench Press: This
is where you will feel the advantage of using the dumbbells because you will be
able to drop your hands deeper past your chest which you could not do if using
a barbell. This is a shorter lift because of the nature of the exercise so
don’t be surprised if you can pump out a few more reps than the other bench
presses.
Bent Over One-Arm Long Bar Row: Umm, Ryan, didn’t we already do this one in
Circuit 2? I say thee nay! It is time for a new angle and a new attack. Similar
to what you were doing before, now just straddle the bar and perform the
exercise one-handed.
Warning: Fatigue
should be starting to become a factor here so you are going to really have to
push to get your 8 to 10 reps.
Circuit 4) This
next circuit has a slight deviation in that we are extending out the flyes to
three different variations, each getting two sets and we are going to counter
these with – yep, you guessed it – more rows.
Butterfly – Incline / Flat /
Decline: The fly exercise hits the
insides of the pecs. I hate to use the term “cleavage” with dudes but that is
the area that the fly hits. I perform 2
sets of flyes inclined, 2 sets flat, and 2 sets at a decline. By performing
these various angles, you can see how this change in elevation changes the
entire complexity of the exercise.
Reverse Grip Bent Over Barbell Row:
We counter the inclines and the first flat fly with the Reverse Grip Barbell
Row. When looking in the mirror, you should see your fingers. This is an
absolutely fantastic workout and I wish it wasn’t so deep into the routine. (It
could change position in my next reiteration.) The B workout does a similar
exercise but your grip is so you are looking at the back of your hands. Front =
pronated. Back = supinated.
One-Arm Dumbbell Row: The last
three sets of flyes are opposite the One-Arm Dumbbell Row. I have recently
switched to leaning against the weight rack as opposed to using a flat bench
and I feel it does improve your form. When performed correctly, this exercise
is hitting your Middle Back but it also his developing your biceps, lats, and
the posterior head of your shoulders.
Circuit 5) Unfortunately,
this is where the rowing exercises start to fall short without being
repetitive. The number of chest exercises just outnumbers the rows. This is why
I am opting to now hit the trapezius muscles as the backside of the circuit.
One-Arm Dumbbell Presses: The
One-Arm DB Press is very useful because it requires real body control so you
don’t tumble off the side of the bench. Hold the weight at a 45-degree angle so
that the inside of the DB head touches just inside your armpit.
One-Handed Dumbbell Upright Row: There
are many variations of the Upright Row. For the A Workout, I am opting for this
lift because it allows you to really concentrate on each side individually.
Circuit 6) We are
now shifting to a chest exercise that works the chest muscles through a pulling
motion rather than a press. We are also going to continue to hammer those
Trapezius muscle because they just look awesome when they are developed to a
good size.
Bent-ArmDumbbell Pullover: I like this exercise even if I do look like a drunk
newborn elephant getting into and out of position to perform it. This one
really stretches your chest out and it attacks the muscles – say it with me –
from a new angle.
Dumbbell Shrug: Remember, with any
type of shrugs, you are shrugging the weight into position. Let your arms hang
like sausages when performing these. Take them completely out of the equation
to get the full effect. Try to pull your shoulders up to your ears and when you
get close to the end, shrug and then hold it for as long as you can.
Circuit 7) We
close out with another chest stretch and development for the lower part of the
pec which is probably the least targets area in the rotation.
Wide
Grip Decline Barbell Pullover: This is another stretching exercise to hit
the chest muscles and is actually more fun than it looks.
Single
Arm Low Cable Crossover: Because of the limitations of my gym, I don’t have
a cable crossover machine, so I have perform this one single handed with a low
pulley on the leg extension station. If you have a cable fly station, by all
means, get the variations implemented because I love the cable flys. Come on,
Vinita Medical Center, get it together!
Circuit 8) Close
out your set with an ab routine that focuses on the Upper Abdominals, Lower
Abdominals, and the Oblique Abs.
CHEST & BACK B
The theories remain the same here but the focus now switches to barbell based for the chest and more machine based for the middle back.
WORKOUT BREAKDOWN
Barbell Bench Press: Hand placement
is critical on this one. I have it listed as Medium Grip but I tend to shift my
grip around as I am doing my presses. These are not substantial changes, just a
shift wider or narrower so that the muscles are getting hit differently with
all three sets.
Seated Cable Rows: This is a fantastic
exercise for your middle back. It also has secondary targeting of your rear
delts, lats, and your biceps. The amount of weight you use should be comparable
(or maybe a little heavier) than your Bench Press.
Incline Barbell Bench Press: Don’t
expect to be able to push as much weight as the flat bench. Also, I don’t
recommend inclining the bench more than 30-degrees or it will shift the focus
from the chest to the shoulders.
Seated One-Arm Cable Pulley Rows: Same
as Circuit 1 just performed one-handed. I know these seem very similar but you
will note different pulls in your back when you switch it up. Mathematically, you will think you can just
cut the weight in half. I have not found this to be the case. Let me reinforce
this once again. Great Form > More Weight.
Decline Barbell Press: This is
opposite from the Incline Barbell Press. Once you get the form down, expect to
be able to push a little more weight than the incline form.
Inverted Rows: These are basically
hanging under the bar and pulling yourself up. Don’t feel bad if you cannot get
a full 10 reps. I do AMRAP (as many reps as possible). I am just now able to
achieve 8. I pair these with my Decline Bench Press because the bar is already
lowered for the press and this makes rotation between the exercises faster. (I
have been really trying to maximize my economy of set up.)
Circuit 4)
Repeating the formula from the A Routine, we are going with 6 sets of flyes
partnered with two different rows.
Dumbbell Flyes: Same as with the
Butterfly machine but now we are performing this with dumbbells. As this is a
free weight movement, don’t be surprised if you have to drop the weight slightly
over what you were able to accomplish with the machine.
Bent Over Barbell Row: This one is
different from Workout A in that you need to be looking at the back of your
hands when you perform it. As you experiment with this one, do some reps with a
pronated grip and then do some reps with a supinated grip. You WILL feel the
difference.
Bent Over Two-DB Row: As you are
just getting started, I recommend performing this exercise by putting a seated
bench at a 60-degree incline, standing behind it, and putting your forehead on
the top of the bench. It helps keeps you stabilized and minimizes your body
English which keeps you from slinging the weight. Remember, you want to lift
the weight, not use momentum and swings to lift it. I’ve recently stopped using
the bench but I recommend using it to get started.
Front Raise and Pullover: I like
this because you are taking the weight from down at your waist through a
180-degree arc to behind your head while keeping your arms straight the whole
time. This is one of those exercises where it works your chest, shoulders, and
lats. I am a big fan of any exercise that can work multiple groups
simultaneously. That moment where you have to lift the weight from the waist is
where you will feel it in your chest.
Barbell
Upright Row: Hand placement is crucial with this exercise as you don’t want
your hands too close together on the bar. You want to make sure you keep your
hands roughly shoulder width apart to hit the Trapezius muscles properly.
Svend Press: The Svend Presses are
fun because it is a true chest burner. I started with pressing two 10-lb plates
together and trying to take my fingers completely out of the equation but I
have since elevated to doing a single heavier plate.
Barbell Shrug: You just might be
stronger than you think when it comes to the Barbell Shrug. The same principles
apply as the DB Shrug. Eliminate your arms from the equation, pull your
shoulders to your ears, and hold as long as you can on that final rep.
SingleArm Low Cable Crossover: This is a repeat from the A Workout because it is
highly effective. An alternative to this exercise is the Chest Dips but the dip
bar is not always available at my gym (hence the double up).
Around the Worlds: A stretch
exercise for your chest and your shoulders, this is essentially a Jumping Jack
motion while lying on a bench and using dumbbells.
Circuit 8) Close
out your set with an ab routine that focuses on the Upper Abdominals, Lower
Abdominals, and the Oblique Abs.
No comments:
Post a Comment