4 Week Plateau Busting Chest Workout!

4 Week Plateau Busting Chest Workout!.............

The 4-week chest routine is designed around the chest with a variety of advanced techniques, intensity, through a hard push Plateau explosion. You can cycle this routine into your current weekly weight training.

This training is designed for advanced athletes. Some of the techniques used are very distressing for the body and can cause injury. As always, you should have a thorough warm up before your session.

There are 4 training sessions listed below, you should use for 4 weeks. Simply replace your current chest routine with it. As always, you will not do for this chest workout when you do not have the nutrition and calories to back it up!
Weekly Workout Schedule:
Week 1 - Chest Routine
Breast
Exercise Sets Reps
Swiss Ball Dumbbell Press (see instructions) 4 10
Incline bench press followed by deck supports 4 8
Chest Dips 4 Max
Cable crossovers (see instructions) 4 15
Workout Notes

    * Swiss ball dumbbell press:
      Use different arms and 3-1-3 rep timing. Concentrate on squeezing the muscle at the top of the movement and keep the tension on the muscle in the whole series.
    * Incline:
      After each sentence on the ground as many pushups as possible with slow rep timing.
    * Cable bridges:
      We are looking for complete control here, ultra-slow and controlled. Huge squeeze in the middle. Focus on muscle pump!

Week 2 - Chest Routine
Breast
Exercise Sets Reps
Chest dips (weighted if possible) 4 12,10,8,8
Bench press / dumbbell superset Fly 4 8 bench/12 flies
Bench Cable Flys / pushups superset 4 12 flies / MAX pushups
Workout Notes

    * Chest Dips:
      Slow motion. Add weight when you can. Lean on us emphasize Pecs.
    * Bench top Quantity:
      Heavy bench presses followed by 12 flies slowly. Keep your arms wide and low for a good stretch and contraction to squeeze at the head of the movement.

Week 3 - Chest Routine
Breast
Exercise Sets Reps
Incline Dumbbell Bench Press 4 10
Barbell bench press 8 to 10 April
Incline Dumbbell Flys 3 12
Cable Crossover 3 12
Workout Notes

    * Slow repetitions, perfect form. No intensity exercises this week, preparing for drop sets next week.

Week 4 - Chest Routine
Breast
Exercise Sets Reps
Dumbbell bench press (drop set) 4 Max
Bench press (see instructions) 4 12
Cable bridges (drop set) 4 Max
Workout Notes

    * Dumbbell bench press drop set:
      Start with a weight that you can just press for 10 repetitions. Drop-down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
    * Bench Press:
      You should almost, that last drop will be issued is set, now we are slow reps with a lighter focus on the weights, stretch the floor and large contraction of the tip. Find 4-1-4 rep timing. Weight not the subject!
    * Cable bridges:
      Same instructions as weight drops. Well made, good expansion and contraction - feel the burn chest!