Weekly Grind July 28, 2017 

This is the quickest chest workout I’ve had in a while*

 

Chest:

  • Incline to flat DB press: 8×8 (30 sec break) 
  • Incline DB flyes: 3×12 
  • Landmine press: 5×12
  • Cable flyes: 7×12 (45 sec rest)

 


This was the quickest workout I’ve done in a while, the gym was going to close and I only had 45 min to work out. This was intense, and you should be going heavy. Make sure you warm up properly. I made a video on how I warm up my shoulders here if you wanna learn what I do. Another thing to note is that this left me stupid sore, I’m not sure what it was but my chest hasn’t been this sore in a while. Just goes to show it’s not what you do but HOW you do it. Now on to the workout:


Incline to flat Dumbbell press: 8 sets of 8 reps. I did this with 30 sec break in between sets. I’ve spoken about this one before but it’s a great way to truly target every part of your chest and get the best bang for your buck (aka no time). I was at a different gym than where I usually train at and the dumbbells have a thicker grip. I felt weak as hell and barely used 70s for this set (I’ve used 85-95s before). But I got it done. Remember to lower the incline of you fail at any set by just ONE notch and keep doing so until you finish all 8 sets.


Incline DB flyes: 3 sets of 12 reps. Pretty simple movement, take about 45-second rest in between sets. Focus on the stretch and hold it at the bottom for 2 seconds to get the most out of your time.


Landmine press: 5 sets of 12 reps. Speaking of being at a different gym, I’m a big fan of this one in particular to target the upper chest. My gym doesn’t have the equipment for it but when I go to other gyms I try to use it. The main thing to keep in mind is that mind to muscle connection. ALL movements for isolation require an extra attention to detail, that’s what differentiates a good physique from an average one.


Cable flyes: 7 sets of 12 reps. FST-7 ftw, as you all know I’m a big fan of this one. I’m all about driving as much blood into the muscle for dat pump and it’s perfect to get a lot of volume in in a short amount of time. Take 45 sec rest in between and your intensity should be at 100%. I suggest playing around with the angles of the flyes to get the best activation possible. I don’t do this all the time but I did it here (I tend to forget about this), when your close your arms together instead of finishing at the same spot try aiming higher and lower. For example, if you’re doing 15 reps then do 5 reps at chin level, then 5 at chest level, and 5 below your chest. You’ll find that you’re targeting different parts of your chest and your strength level changes, the lower you go the stronger you are so if you’re getting fatigued you’ll be able to finish all your reps and take a short rest in between.


Alright, so that was it for this week’s post of the weekly grind. I hope you enjoyed it and got something out of it. On that note, thanks for reading! If you enjoyed it or think it may help someone else out, please spread the word. If you’re interested in future posts, subscribe below (scroll all the way down) and get notified when I put out the next post. Thanks for reading and stay tuned!

#BuildAndDontStop

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