Omega's Chest Workout

[r1]

Awesome.

Omega: Do you always have people stop at "parallel" when doing DB presses (ie, incline, flat bench, decline)?

R1

 

[centy]

how are u guys incorperating these into ur other routines? doing a 4 day a week?

Good question

 

[slamminshaun]

Sir I did not get a PM from you

Hmmm...strange. I tried again, let me know if you don't get it. Thanks!

 

[bentoverrow]

mwm's progress is 100% proof how much more important diet and training are over drugs

this mofo should be a sticky for all the noobs that show up looking for the easy way out

awesome work mwm and OMEGA!!

word to your mother

 

[shogun7]

word to your mother

I second that!

 

[mwm5]

how are u guys incorperating these into ur other routines? doing a 4 day a week

Good question

i do what is pretty much a three day split with days off arranged in there accordingly

 

[sweed]

omega did u get my pm?

 

[sshadoww]

Grrr...nothing more irritating than seeing a guy with half my waistline and double the muscles on his upper body. J/K- Great job man! I want Omega to adopt me

 

[Burpees]

Perfect and focus 2 exercises for chest for now.

Low Incline DB Press 7 sets
Flat DB flys 7 sets
2 times a week rain or shine

Do Low incline DB to where you NEVER lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion.

Do Flat FLys BUT you must lock out on the top and NEVER break parallel on the negative. Try to achieve constant tension through a 3/5th range of motion BUT peak each rep at top under pectoral control

Do 7 sets for both
Each set increases weight by 10% with the 6th set being the heaviest
Reps should go like this

set 1 25 reps fatigue
set 2 20 reps fatigue
set 3 15 reps fatigue
set 4 12 reps Subfailure
set 5 10 reps Failure
set 6 8 reps Failure
set 7 12 reps Failure

Take 45 second rest between Sets and 3 minutes between Exercises


The Above hits the main "function" of the chest, which is to fly, and also press ( though the angle preferred is a low Incline)
and also allows you to mentally divert your energies to just those 2 movements.

Its the perfect Sub Level 1 routine for those who have had no success,
YOU WILL have success on this one

do it TWICE per week rain or shine

~FIN~

Sweet, thanks for sharing! I'm on it like...eh...I dunno now.

 

[OMEGA]

Hey Guys I am getting all PM will respond By Monday!

Thankyou for all the kind word in them