Please Scroll Down to See Forums Below 
ajaygill
New member
The workout i'm about to share, is from a book I read a while back. It's great to break platues. Try it out for 3-4 workout's.
Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.
Here’s the sequence:
A1 Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds
A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds
A3 Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest
A4 Dumbbell Press - flat bench
6 reps
Now rest 2 - 3 minutes.
That’s one "set." Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.
Yes… that was round ONE. Now do it two more times.
Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.
This isolation /pump exercise will change with every workout:
B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps
B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps
B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps
B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps
Make sure the weight is adjusted so you can complete each rep
Here’s how it works. You select two exercises. For exercise one (the main course), I chose a basic pec mass exercise that can be done at any angle from steep incline to flat bench. Thats the primary exercise you stick with for all 4 workouts. Incline Dumbbell Press was the natural choice. I set up on a fully adjustable bench that allows multiple angles of incline.
Here’s the sequence:
A1 Incline Dumbbell Press - steep incline - about 65-70 degrees
6 reps
rest 10 seconds
A2 Incline Dumbbell Press - medium (regular) incline - about 45 degress
6 reps
10 seconds
A3 Incline Dumbbell Press - low incline - about 20-25 degrees
6 reps
10 seconds rest
A4 Dumbbell Press - flat bench
6 reps
Now rest 2 - 3 minutes.
That’s one "set." Technically of course, that is FOUR SETS, done in rest pause fashion, so lets call it one “round” for clarity’s sake.
Yes… that was round ONE. Now do it two more times.
Note: It helps a lot if you have a training partner change the bench angle so you can stay seated and keep the dumbbells in your hands. Doing it alone is slow and cumbersome.
This isolation /pump exercise will change with every workout:
B1 Workout 1: standing cable crossover
2-3 sets, 20-25 reps
B1 Workout 2: machine flye or pec deck
2-3 sets, 20-25 reps
B1 Workout 3: decline dumbbell flye
2-3 sets 20-25 reps
B1 Workout 4: flat bench cable flyes in cable crossover machine
2-3 sets, 20-25 reps
Make sure the weight is adjusted so you can complete each rep
