Tuesday, October 2, 2012

Blow that frame up!

Mini-meat with his favorite tank on.
I mentioned in a previous blog that changing your split is a great way to shock the system and continue gains. So, along those lines, here is my current Chest and Back two day split. This week I am working out with the big-little homie, Sean Hansen. He is only 18, fresh out of high school, and recently won his first show with a little assistance from Team SideMeat and a few others. Not bad. He has tree trunks for legs but now he needs to get the upper body to match. Not that the top is bad, but we all have weak areas. So, this is what Sean and I will do today and Friday for Chest and Back:

Day 1: Upper Chest and Pulling Movements for Back
- Wide Grip Pull-ups: 4 x 10-15
- Close Grip Pull-downs: 4 x 10-15
- Cable Front Pull-downs: 4 x 10-15
- Underhand Pull-downs: 3 x 30-36 (these are drop sets with 3 stops)
- Incline Dumbbell Fly: 2 x 25, 1 x 15
- Incline Hammer: 4 x 10-12
- Incline Dumbbell Press: 4 x 10-12
- Cable Crossovers from bottom: 4 x 12-15
***Incline Machine Press: 7 x 8-12 (FST 7)

 Day 2: Lower Chest and Flat Movements and Rowing Movements for Back
- Parallel Grip Pull-ups: 3 x 10-15
- Seated Cable Rows: 4 x 10-15
- Overhand Barbell Row: 3 x 10-15
- Underhand Barbell Rows: 3 x 10-15
- One-arm Dumbbell Rows: 4 x 8-15

- Flat Fly: 2 x 25, 1 x 15
- Bench Press: 4 x 10-12
- Decline Hammer: 4 x 10-12
- Cable Crossover: 3 x 15-20
***Peck Deck Fly: 7 x 8-12 (FST 7)

Hard work pays off. Congrats!
This workout has done very well for me. I have noticed improvement in my back and chest definition. Maybe it is the intensity, maybe it is the fact that, until a few weeks ago, I had never split my chest and back workouts into specified areas. Either way, this is a burner and it is intense. It doesn't matter what you do first, chest or back. It is probably best to go with your weaker area up front.

So, here is another free workout from your boys! Try them out and let us know what you think. If you have any questions please ask!



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