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TITS (Chest Day)

TITS

Chest Work Out, The Defining Factor

Formula for the Perfect Pump.  #SWOLL

The Work Out:

Warm up for 5-10 Mins.  lift light weights with hight reps to get the blood flowing.  Get creative and have fun with it.  This is your time to focus and get in the zone.  Mentally prepare for what you are about to put your body through.  Bring the Intensity. T\Also, this is your opportunity to perfect your form on any exercise you are looking to improve.

Now it’s time to get after it!  Always start with your compound lifts to build the overall mass.  We will Target all 4 main areas of your pecs. ( Upper, Lower, Middle, & The Cleavage)

The Lifts:

1. Incline Dumbbell Press.  4×8

  • SuperSet Incline Cross Overs 3×12

2. Decline Dumbbell Press.  4×8

  • SuperSet Decline Cross Overs 3×12

3. Flat Bench 3xFailure

4. Favorite Chest work out 3×10.  (I do medecine ball push ups.  #BeastMode)

-#SWOLL Baby!  If your chest isn’t pumped up you need to up the intensity.  At this point your should be dripping with sweat and your shirt should have a mad sweat stain going.  That is Success.  #ThatNaturalHigh

-Then I do 20 minutes of intense cardio to Top it off.  Pumped up and Dripping with Sweat.  There truly is no better way to start a day.  #TheDefiningFactor. Define Your Future.

Explanation:

Let me break 4×8 down for you.  Thats 4 sets of 8 Reps.  This is what that means:

1st Set–  Half the weight focus on perfecting your form to gear up for the real weight. (Warm Up)

2nd Set– Bring on the Heavy weight. Push yourself.  The 8th rep should be hard but attainable.

3rd Set– Focus on the muscle your working.   You should have to push yourself to get that 8th rep.

4th Set–  You should have to fight like hell to get that 8th rep. Im talking arms shaking, exhaling hard, bringing intensity to the next level.  If you dont feel like a beast when you put that weight down you didnt got hard enough.  #UpTheWeight

What is a SuperSet?
  •  It’s one exercise right after the other.
  • Set up your superset exercise before you start.
  • For Example, right after you drop the dumbbells on your incline press RUN to Your Cross overs.  Perform these with light weight.  Its about focusing on the muscle and tearing them up.  So its Dumbbells, Cross Overs, Dumbbells, Cross Over… Alternating.

Chest Work Out, The Defining Factor

What exercise is targeting wich areas of the Pec?

  • Incline Dumbbell Press – Upper Pecs (I)
  • Incline Cross Overs – Cleavage and Upper (IV,I)
  • Decline Dumbbell Press – Lower Pecs (III)
  • Decline Cross Overs – Cleavage and Lower (IV,III)
  • Flat Bench – Middle (II)
  • Medecine Ball Push Ups – (Cleavage)

Key To Diagram to right:

  • I -Upper Pecs
  • II- Mid Pecs
  • III- Lower Pecs
  • IV- That Cleavage (Inner)

Enjoy that Natural High and Energy for Life.  You Earned it.  Become the Person you want to be.

If you have any questions let me know.

I would love your feedback.

Thanks

-Joe Burch

“The future isn’t a place where we get to go… Its a place Your going to create.”

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  1. josh
    February 27, 2012 at 2:49 PM

    Good post, you have a lot of typos though.

    • February 27, 2012 at 2:51 PM

      Thanks Josh. Yeah Grammar has never been my strong suit. I will work on it tho for sure! Goal: Next Post No Typos

  2. Steve Smith
    June 20, 2012 at 2:45 PM

    Anyway I can do an exercise that exercises the same muscles as the decline crossover without being a member of a gym?

    • June 21, 2012 at 2:25 AM

      If you have bands at home you can create the same motion of decline crossovers, or focus on squeezing your chest muscles with a push up variation by performing a pushup in an incline position by placing your hands on an object to increases the amount that the lower chest must work.

  1. March 20, 2012 at 4:51 AM

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