8/16 Chest and Biceps

Another feel good day before leg day tomorrow.

  • Plate loaded chest press 5sets 12-15reps (115) + Machine curls 5sets 12-15reps (115) rest pause final set for both
  • Plate loaded incline press 5sets 12-15reps (90) + machine curls 5sets 8-10reps (focus on a slow contraction of about 5sec up and 3sec down) rest pause on incline press.
  • Bench press 4sets 12-15reps (205) + EZ bar curls 4sets 12-15reps (60) rest pause final set on both
  • Decline press 3sets 4-6reps (225) + hammer curls 4sets 12-15reps (40)
  • Machine curls 4sets 12-15reps (80) + cannonball chest press machine to finish
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

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8-2 Chest and Biceps

Always a feel good day. Until that weight goes up and feels like crushing you…

  • Incline Bench 2-3reps 2sets (275) + preacher EZ bar curls 12-15reps 5sets (65)
  • Bench press 4-6reps 6sets (245) + Hammer preacher curls 8reps 6sets (35) 
  • Incline DB press 10reps 2sets (90) 
  • Body weight dips to failure 2sets
  • Machine curls 12-15reps 3sets (90)
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

7/29 PreShift chest

  • Bench press 12-15reps 4sets (205)
  • Incline 12-15reps 4sets (155)
  • Flat plate loaded bench 12-15reps 4sets (90) (hold contraction for 2count) and superset with band flies till failure (grab a band that you fatigue around 20-25reps)
  • Incline plate loaded 12-15reps 4sets (70) and superset with bands again
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

7/26 Chest and Biceps

Hollywood muscles!!!

  • Bench press 4-6reps 3sets (275) + EZ Bar Curls 4-6reps 3sets (90)
  • Incline press 4-6reps 3sets (205) + hammer preacher curls 4-6reps 3sets (35)
  • Decline press 4-6reps 3sets (225) + DB preacher curls 4-6reps 3sets (35)
  • Plate loaded inc press 12-15reps 4sets (90) + plate loaded preacher 12-15reps 4sets (90) – rest pause both
  • Plate loaded flat 12-15reps 4sets (115) + plate loaded preacher 1arm curls 12-15reps 4sets (45) – rest pause both
  • Cannonball machine preacher and machine fly
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/24 Chest and Biceps!

It’s a feel good day! How can you not enjoy chest and biceps! Chest was done preshift and biceps after!

Arnold and Franco! The importance of a training partner!!!

Chest

  • Bench 3 sets 2-3 reps (295)
  • Incline 4 sets 4-6 reps (225)
  • DB fly 4 sets 12-15 reps (40)
  • Machine Chest Press 4 sets 12-15 reps (220) rest pause final set

Biceps post shift

  • Bar curls 4 sets 4-6 reps (115)
  • Incline DB curls 4 sets 12-15 reps (40) rest pause final set
  • Hammer DB curl 4 sets 12-15 reps (30)
  • Cable curl cannonball
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5/20 Chest and Biceps blast

It’s always a feel good day when you hit chest and biceps! Plus a great way to go into the weekend! Remember it’s not about the weight. Focus on the lift, full motion and contraction!

Legend Tom Platz out on a stroll! What it’s all about!

  • Incline DB press 5 sets 12-15 reps (90) + Bar curls 5 sets 12-15 reps (70)
  • Bench press 3 sets 2-3 reps (315) + cable curls 3 sets 12-15 reps (70) 
  • Incline DB press 4 sets 4-6 reps (110) + MORE cable curls!!! 4 sets 12-15 reps (80)
  • Dips pyramid set with body weight
  • Bench press 3 sets 8-10 reps (225) + DB preacher curls 3 sets 12-15 reps (35)
  • Cannonball machine curls + cannonball machine chest press
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.

5-6 Chest Push

Today’s chest push!

Above is Lee Haney another of the all time greats! Look at the rotation of the dumbbell in this photo. When doing flies; either DB or Cable, as you contract the muscle rotate your hands slightly to form a V. You’re goning to get a better squeeze of the muscle for optimal contraction of the Pec.

  • DB flat bench 3 sets 4-6 reps (120s)
  • Bench Press 3 sets 2-3 reps (315)
  • DB incline press 3 sets 10 reps (100s)
  • Weighted dips 3 sets 4-5 reps (2plates)
  • Incline press 3 sets 10 reps (185)
  • Machine fly 2 sets 12-15 reps
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.
  3. (Pete’s weights) as requested 

General Disclaimer

Please review the following User Agreement carefully before using the PumpingGridiron site.

PumpingGridiron strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

PumpingGridiron is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge PumpingGridiron from any and all claims or causes of action, known or unknown, arising out of PumpingGridiron’s negligence.