This is an excellent workout for finishing heavy barbell chest work. For example, finishing off the chest work of a phase 1 5/3/1 microcycle. 3 Rounds for Reps: 70lbs Dumbbell Bench Press x 10 Wide-Arm Push-up x 15 45lbs Floor Plate Chest Press x AMRAP

Chest & Back Day

On some of my splits I have a day where I combine chest and back into one workout. The most common method is to super-set the two muscle groups, but sometimes I like to work them independently even though I am working them on the same day. Here’s a routine I use on those occasions: … Read more

Max Chest

Sometimes you just feel the need to blast a particular muscle group, to go to failure and then push just a little bit more. For the barbell exercises you are aiming to use approximately 80% of your one-rep max. then you move on to dumbbell exercises at a tempo of three seconds down and explosive one second up … Read more

Chest/Shoulder Complex

See the article on Training Set Methodology or the Encyclopedia entry complex-set for a description of a complex. The Chest & Shoulder Complex utilizes one barbell plate (usually 25, 35, or 45lbs) to complete all exercises in immediate succession. The series of moves challenges and carves the traps, delts, pecs, biceps, and triceps in just 50 … Read more