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...its still the weakest part of my body (at least I consider it the weakest). so tomorrow its gonna get a kick in the ass. these are the types of things that I can up the volume and intensity on a SHORT-term basis and not worry about the long term affects since its just a burst. so here is my proposed workout (see how much I get through and it will only work if people stay off my damn equipment, lol)
warmup will be crossovers 2 sets and 1 set smith incline press.
Real workout
2 sets DB flat fly
1st set 50 x 2 DB's
2nd set 55 x 2 DB's 30 second rest in between set
2 sets Close-grip Smith Incline Press (not sure off hand the weight for this one, have to look in my log) and only 1 min rest from fly's
1st set ~130
2nd set ~140 (both these sets will be well below normal Time under tension but that is okay with the increase in volume, added to the fact that I normally do shoulders first in my workout I will relatively fresh still)
1 set Machine Flyes
These are done JREP (copyrighted = www.exercisecertification.com) 1/2 style (not sure how many have read about this). basically the first part of the set is the top half of the motion to failure, followed by going to failure on the bottom half of the motion (this intensity variable is great, you can do 1/3rds as well will long range of motion movements). anyway...
1st set ~130 (again not positive on weight but I will adjust it when I come home from the workout)
1 set Incline DB press
1st set- 55 x 2 (I am choosing a light weight for these so I can do an extended Time under Tension set hopefully around 1:30 or longer, might be to burnt out at this point)
and that will be it...usually I do 3 sets for chest so this will double my volume as well increase my intensity in the alloted time for the workout and my rest inbetween will be cut in half. I will probably finish up with just one movement each for shoulders and triceps (most likely side lateral holds with dumbbells, and some sort of push down for triceps, since they will be fried from the pushing of the chest exercises.
warmup will be crossovers 2 sets and 1 set smith incline press.
Real workout
2 sets DB flat fly
1st set 50 x 2 DB's
2nd set 55 x 2 DB's 30 second rest in between set
2 sets Close-grip Smith Incline Press (not sure off hand the weight for this one, have to look in my log) and only 1 min rest from fly's
1st set ~130
2nd set ~140 (both these sets will be well below normal Time under tension but that is okay with the increase in volume, added to the fact that I normally do shoulders first in my workout I will relatively fresh still)
1 set Machine Flyes
These are done JREP (copyrighted = www.exercisecertification.com) 1/2 style (not sure how many have read about this). basically the first part of the set is the top half of the motion to failure, followed by going to failure on the bottom half of the motion (this intensity variable is great, you can do 1/3rds as well will long range of motion movements). anyway...
1st set ~130 (again not positive on weight but I will adjust it when I come home from the workout)
1 set Incline DB press
1st set- 55 x 2 (I am choosing a light weight for these so I can do an extended Time under Tension set hopefully around 1:30 or longer, might be to burnt out at this point)
and that will be it...usually I do 3 sets for chest so this will double my volume as well increase my intensity in the alloted time for the workout and my rest inbetween will be cut in half. I will probably finish up with just one movement each for shoulders and triceps (most likely side lateral holds with dumbbells, and some sort of push down for triceps, since they will be fried from the pushing of the chest exercises.
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