The very first day of my new workout cycle was completed today. And let me tell you... it was a dooseee!
Chest used to be an easy day for me, not any more. Thanks Dane!
As I mentioned earlier, Dane, a trainer in Seattle made this new program for me. The next few paragraphs I simply copy and pasted out of the email Dane sent me.
Week 1 is "Fixed Motion and Power." This is any movement or workout that keeps both sides of your body "tied." Pretty much barbell lifts and machine lifts.
Your focus: breathing, your core, and form form form!
Rest: 60-90 sec between each set/superset/compound set
Sets: 4; superset with accompanying muscle group
Rep range: 8-12. Always work to the top of your range. Start at 12, if you reach 12 reps easily increase your weight by a comfortable increment and again try for 12 reps, or failure, which ever you reach first. Every time you reach the top of your rep range, increase your weight.
Day 1: Chest and Abs
Barbell bench press
Reverse grip barbell incline press
Standard incline press
Pec-deck machine flye'sMachine press