Quote:
Originally posted by cdog
If you do this workout properly you will not be able to do any more .
Now you must also remember to warm up good so before you start on your chest get a good pump going ok .And you only need to warm up once just before you do your db bench. After that just go into each exersise. I know that you think this is not alot but I want you to post after your workout and let me know how you did .And always 2 sec up pause and the top and 2 sec down on all lifts this is just as important as taking every thing to total failure .If you go any faster you wont be working the muscle as hard as you could.Your rest time should be 3 min between sets and no more than 5 min between exercises .Also you must go as heavy as you can and keep great form .If on db bench you get off your 12 reps but on the 2nd rep you only get off 3 or so drop the weight and grab another that will let you get off your next 12reps .As far as the dips go if you can get weight on you do it add as much as you can but you still have to fail at 8 then rest pause the other 7 very slow reps.The flys are going to take some time to do from the start they need to be slow and hard fail at 15 and rest pause the rest .If you fail at 13 rest pause the rest to 30 .You must challange your self and hit total failure on every thing .I also do tris and shoulders on the same day but thats up to you if you want to do that .So do this above a let us know on monday night .Also keep track of the weight you used becouse next week you will be up in weight or by rep but you wont know unless you keep a chart.It takes me about 35-40 min just for the chest but I take my reps nice and slow working the positive,negitive,and the static hold all in the same rep .You must work these 3 if you want size .Thats why when you see guys moveing weight around fast that dont grow as fast as a guy who goes slower .When you just go up and down up and down fast your not working the static hold or the negitive what a waste of time IMHO .Yes you may have worked the positive but what about the other 2 ?.Also dont be surprised if you dont lift as much as you did last week becouse its going to be harder when you work all 3 of the positive,negitive,and static hold but harder is better than lifting more weight wrong .Good Luck and let me know peace.
man i tryed this workout and it was realy cool i felt a good pump in my upper chest i did it like this: