Arnolds weak point training for the chest...
Upper Pectorals
-Incline Presses with a barbell or dumbbells or smith machine
-Incline Flys
Lower Pectorals
-Decline Presses with a barbell or dumbbells or smith machines
-Dips
-Decline Flys
-Cable Flys
Inner Chest
-Cable Crossovers
-Presses or Flys holding the contraction at the top for several seconds
-Bench Presses done with narrow grip
Outer Chest
-Dumbbell Flys concentrating on full stretch and lower range of motion
-Dips
-Incline Presses and Bench Presses done with a wide grip and lower three-quarter movement
-Dumbbell Flys
-Dumbbell Bench Presses stretching at bottom, coming up only three-quarters of the way and not letting dumbbells touch
-Incline Presses with bar
Rib Cage
-Dumbbell and Barbell Pullovers
__________________
Age: 24
Height: 6'0
Weight: 153lbs
Gym Maxes:
Squat: 260
Bench: 150
Deadlift: 295
OH Press: 125
Quote:
No attitude is “working out” and a killer attitude is “training” — a big difference.
-Louie Simmons
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