Joel’s Chest and Tri Protocol

Hey,

Had a really challenging session yesterday, trying something that I hadn’t in a long time – push up super-sets. Here’s what I did:

 

A1 – Incline DB press 12, 10, 10, Fail, into

A2 – Normal Push Ups 10, 10, 10, Fail, rest 60 secs

B1 – Weighted Dips 10, 10, 10, 10, into

B2 – Wide Push Ups – 8, 8, 8, 8, rest 60 secs

C1 – Incline DB Fly – 10, 10, 10, 10, rest 60 secs

D1 – Flat BB Bench (slow tempo) – 20, 20, 20 rest 60 secs

E1 – Weighted Tricep Dips – 12, 15, 15 rest 45 secs

F1 – CG Bench – 10, 10, 10 rest 60 secs

G1 – Straight bar Tri Extensions – 10, 10, Fail drop set, rest 60 secs

 

Again this was pretty intense and short, taking me about 55 mins to complete so I decided to hammer out some ab work also. Here’s what I did:

 

A1 – Leg Raises F, F, F, into

A2 – Cable Side Crunch 12, 12, 12 each side, rest 45 secs

B1 – Heavy Incline Ab Crunch F, F, F, into

B2 – Medicine Ball Throw 10, 10, 10, rest 45 secs

C1 – Rollouts 10, 10, 10, rest 45 secs

 

This was a great session and got a good pump on. Overall took me around 70 mins to complete. It’s good to keep sessions short and sweet, I certainly wouldn’t like to go over 75 mins, with optimal somewhere between 45 and 60. If you fancy trying it, give it a go, it will certainly give you a test. Any comments or questions feel free.

 

Joel

Twitter – @joeldowey

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