Freak Out On Chest

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Published on Tuesday, 27 March 2012 20:34

Written by Timothy B. Roberts, National Level NPC MP Competitor

One of my favorite methods for hitting Chest is my “Summer Reps” set style. I will typically choose a weight that I can rep 6 clean with. I will then drop the weight about 10lbs until I am able to complete 4 sets. Increasing the reps by 1 until the final set I will go for 15 (i.e. Flat Bench – 195x6, 185x7, 175x8, 165x15). Keeping the tempo non-stop.

Applying this type of resistance to your Chest encourages large amounts of Hypertrophy. Here is an example of my chest day using this format –

All 4 drop sets count as 1 set. Tempo must remain non-stop. Rest 1-2min between sets

THE LIFT:

50 Perfect Push-Ups (Warm Up Set)

Incline Bench – 3-5/6, 7, 8, 15*

Decline Bench – 3-5 sets/6, 7, 8, 15*

DB Bench – 3-5 sets/8, 9, 10, 15*

DB Incline Fly’s – 3-5 sets/8, 9, 10, 15*

Cable Fly’s – 3-5 sets/8, 9, 10, 15*

*Rep Range for each set

Timothy Roberts, CPT
Pharmafreak Athlete

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