you got chess today and one of the body parts everybody loves it's fun to get a
chest pump pushing when you're dieting and you got all lean and everything's
looking good I'd do five sets per exercise and I'll be doing ten seconds
rest between each set so it's very fast-paced and the only way to really
know is I keep the time on my phone open up my timer hit start and then
when I'm done with a set I just add ten seconds to know hey ten seconds usually is
about three or four breaths and then it's time to rock and roll
this is very high volume high intensity low rest and it's it is a this next
level this is next level shit
ten seconds rest between per exercise and I pick about four or five exercises
per body part and that it together is the body part workout and I'm doing that
twice a week
yeah one more one more set
hmm hmm
ego killer from here out since I'm warm I start each exercise at my max
weight versus kind of build up pyramid up everything is going starting
with max weight so I'll probably start with four place and work my way down
same weight no no right now I definitely feel pretty
good no major injuries but you know there's I think it's like there's that
state of always being sore during the prep and that's kind of where I'm at
like just especially with training everything twice a week like I'm doing
now simply you know those things that end up hurting a little bit more than
normal you know you get things take a beating your knees your elbows so just a
little bit of extra pain but nothing I'm not used to
some incline dumbbell fly next same way drops sets 10 seconds reps just kill
it
so one of the techniques I like to do when I'm doing the fly and you see some
guys even do it with presses sometimes I incorporate just a little twist
I kind of picture that my pinkie threw my side of the hand where my pinkie is
doing the pressing more and and that's what's kind of twisting out twisting it
in and you kind of driving the elbow in it just helps for me feel like I fire on
my PEC more more recruitment of my chest
huh
ha
all right so we're gonna finish off today with the the prime PEC deck love
the range of motion on this and one of the things I like to kind of really
finish it takes it out of my shoulders and if you do it right and really kinda
the way I picture myself is instead of swinging my hands together
I try to squeeze my elbows together and doing that helps again it's kind of like
a similar way of twisting the dumbbells on top when you're doing that the
dumbbell fly just helps fire the PEC more recruit more of the PEC muscle
four exercise five steps a total of 20 total sets for chest and like I said
I've been training everything twice a week so 40 sets a week is to bring in
the volume so it's not that this workout was really short but it's the whole
method to the madness of doing it twice a week that makes the volume there it's
grind time and it's that time where it's really time to get in the zone and put
the head down train my ass off and bring my best