|Image 1: You've waited long enough, now it's there Adelfo's latest training video!|
Training Day! Chest + Shoulders + TricepsIt’s a little delayed but here are the training videos I promised two weeks ago. I know I mentioned showing you guys 2-3 videos of some new exercises I learned from fellow Myotropics teammate Eric Minor when picking his brain at the USA’s (cf. "Back From Vegas"), but I decided What the heck! Why not take them through my whole workout. The downside to that is that I wasn’t able to get video footage of each and every set, because I do have 2 other guys I train with, so I don’t want all the video taking to cut into our training but I was able to get footage of at least one set of every exercise that I did yesterday. Here’s how a Thursday workout plan for me looks like:
|Exercise||Sets x Reps|
|DB flat press + (superset) BB flat press||4 x 12 / 6-8|
|DB incline press + (superset) BB incline press||4 x 12 / 6-8|
|Decline press (hammer strength)||4 x 12|
|Pec deck flys||3 x 12-15|
|DB shoulder press + (superset) DB lateral raise||4 x 12/ 8-12|
|DB front raise||4 x 12 / 8-12|
|Champagne tilts||3 x 12+ / 8-12|
|Triceps pull down||3 x 12-15|
DB to BB Superset Flat Presses
This is an exercise that I started applying into my training after talking to Eric Minor, when I was picking his brain and asking for a couple tips and pointers. It’s very hard for me to get a good pump in my chest especially on a BB bench press. The only time I really use the BB flat press is on my heavy days just for strength, but I never use it on my higher volume days, because it just feels like I’m working my shoulders – but ever since I started super setting flat DB presses to flat BB presses, I’ve been really feeling my chest blowing up during the workouts.
DB to BB Superset Incline Presses
4 sets of 12 on DB presses +
4 sets of 6-8 on BB presses
Same protocol as the flat presses, yet with a minor twist in the way I hold the dumbbells. Rather than your typical DB incline press grip, I prefer the incline close grip presses with a neutral grip; I feel that it stimulates my upper chest much better, and I get a real good pump.
Decline Presses on Hammer Strength Machine
4 sets of 12
No supersets here. *Lol* I couldn’t think of anything creative where I can quickly transition over to another exercise.
Pec Dec Flys
3 sets of 12-15
Last chest exercise before I start on my shoulders. After all the compound movements, I usually like to end my chest work outs with flys.
DB Shoulder Press Superset With
DB Lateral Raises
4 sets of 12 on DB shoulder presses +
4 sets of 8-12 on DB lateral raises
Aside from BB jammer presses, this is another one of my favorite exercise for shoulders.
Champagne Tilts followed by
Triceps pull downs
3 sets of 12 and 3 sets of 12-15
Like most, I like to end my chest and shoulder workouts with triceps – the reason is obvious, it's the synergy with chest and shoulders.
DB Front Raises
3 set of 10-12
I wasn’t really much of a fan of doing isolated front delt exercises – to be honest; I felt that my front delts got enough stimulation when I do my chest and shoulder compound movements, so I didn’t really bother much with front raises. When talking to Eric at the USA’s I mentioned this to him and he showed me a different variation of front raises that really stimulated my front delts – the secret is the slight bend in the elbows while you re doing a slightly inverted raise - at least for me this exercise hits my front delts real nice.
Also, feel free to send requests if you’d like to see how I adapt and adjust to other exercises that you may be curious about and don't forget to come back next week for an update on my upcoming experiment with 5/3/1 training – I’m actually going to have to max out this Saturday in order to figure out my lifting percentages, so I will be trading in my 5x5 training as I try to play with the 5/3/1 training for a couple weeks.