Ultimate Chest Day Workout of the Week 4-2-18
Bench Press – 5 sets 5 reps – 165 lbs.
Wide grip Bench Press – 8 reps 5 sets – 165 lbs.
Close grip Bench Press – 8 reps 3 sets – 95 lbs.
Seated Bench Press with Machine – 30lbs.
*note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break.
You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended.
This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to.
Hanging leg lifts – 5 sets 5 reps.
Pull ups - 5 sets 2-3reps.
And as always remember – Stay Motivated!