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Old 05-16-2011, 09:09 AM   #1
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Default The Super Chest Workout

I figured I would share this with you guys. Came across a workout we used to do for chest day whenever we wanted to do something interesting, you can look at it as a rep effort day. It's just a fun challenge. Posted this in my personal blog but here it is:

Quote:
It's chest day. You and your training partner want to change things up a little bit from your normal chest workout. You know, the normal bench press, move on to several sets at incline, then maybe some dumbbell flyes, and finish them off with cable crossovers supersetted with push-ups for that deep burn. During my college years we were shown this chest workout as a challenge. This workout soon caught on like wildfire in the gym. If you are looking to really shock your chest, here's a chest workout that will get you on your knees, literally:

SUPER CHEST


IF YOU CAN BENCH 225 10 TIMES

25O LBS- FAILURE
25 PUSHUPS
3:00 MIN RECOVERY

250 LBS- FAILURE
25 PUSHUPS
3:00 MIN RECOVERY

225- FAILURE
25 PUSHUPS
2:00 MIN RECOVERY

225 LBS- FAILURE
25 PUSHUPS
No Rest
155 LBS- FAILURE
25 PUSHUPS
2:00 MIN RECOVERY

135 LBS- FAILURE
25 PUSHUPS

IF YOU CANíT BENCH 225 10 TIMES

225 LBS- FAILURE
25 PUSHUPS
3:00 MIN RECOVERY

225 LBS- FAILURE
25 PUSHUPS
3:00 MIN RECOVERY

185- FAILURE
25 PUSHUPS
2:00 MIN RECOVERY

185 LBS- FAILURE
25 PUSHUPS
No Rest
135 LBS- FAILURE
25 PUSHUPS
2:00 MIN RECOVERY

115 LBS- FAILURE
25 PUSHUPS

*These are just examples for weights, adjust weights according to strength levels.

NOTE: Make sure you do this with a partner to spot you. This is not for beginners, do this workout at your own risk. During the push-ups, get through them as fast as possible. If you have to, swallow your pride and start doing push-ups on your knees. Told you this workout will get you on your knees. Brace yourself for some DOMS.
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Old 05-16-2011, 09:12 AM   #2
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I love training chest, but that routine has me feeling ill.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
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Old 05-16-2011, 09:13 AM   #3
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Can I post this on MAB's home page under your name D?
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Old 05-16-2011, 09:16 AM   #4
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yea sure..go for it
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Old 05-16-2011, 09:18 AM   #5
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Thanks D. Will post this on Facebook as well. Good stuff.
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Old 05-16-2011, 10:14 AM   #6
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I think I may run this on Wednesday.. looks brutal, and I like that...

good work D!
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Old 05-16-2011, 10:41 AM   #7
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This workout is super brutal, after that you are done for the day. eat big!
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Old 05-16-2011, 01:55 PM   #8
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The Super Chest Workout - Muscle and Brawn Bodybuilding, Powerlifting and Muscle Building.

Thanks Dmaipa!
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Old 05-16-2011, 07:31 PM   #9
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Hey D... What about warm-ups? Can I do a set of 135 first to warm up and stretch out a bit, or should I just jump to 250 cold?..
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