TEAM MVP ATHLETICS TRAINING COMPANY

Elite Coaching | Strength Training | Nutritional Coaching

Chest Training – January 26, 2016 #log #rebuild2016

• Seating Incline Hammer Press 5×8-12 +Superset: Incline Smith Machine Press 5×8-12 • Wide Chest Hammer Press 4×10 • Incline Dumbbell Press with Resistance Bands 4×8-10 • Ladder Bar (mixed grip) Bench Press 6×6-15 • Cable Flys 3×12 • Pec-Dec Flys 4×10-12 Share

Chest with Mild Arms Training – January 12, 2016 #rebuild2016 #log #multigriptraining

• 3-Grip Position Rope Tricep Extensions 3×30 *1st 10 reps, hold rope near the top. Next 10 reps, hold in the center of the rope, last 10 reps hold at the bottom of the rope (standard grip). Go none stop for this 30 reps. • Seated Hammer Strength Incline Press 5×10 • Hammer Strength Wide Chest Press 4×10…

Chest Training – January 5, 2016 #rebuild2016 #log

• Flat Bench Press (stop presses) -Set 1 15 reps -Set 2 15 reps -Set 3 add 50% 10 reps -Set 4 add 10% 10 reps -Set 5 add 10% 8 reps -Set 6 add 5% 8 reps • Incline Bench Press (stop presses) -Set 1 15 reps -Set 2 add 30% 10 reps -Set…

Bench Press With Reverse Resistance Bands

Here is a movement that is great to implement into your chest training programs. This allows you to control the negative, and then really explode to the top of the movement and contract the muscle hard! Make sure to really get that deep stretch, and squeeze at the top. Here I’m doing a few sets…

Rest/Pause Chest Training – December 14, 2015 #log #restpause #chest

• Flat Barbell Bench Sets 1/2 – warmup x 15-20reps Sets 3/4 – increase weight 40% x 12 Sets 5/6/7 – Increase weight 20-40% x 10 (rest/pause sets) *Allow bar to touch and rest for 1-2 seconds on the posts. This will eliminate all enuresis (the rubberband effect, as I like to call it) from…

Chest/Triceps Workout – November 28, 2015 #log #chest #triceps

• Smith Machine or Free bench Flat Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20 +Superset: Machine Tricep Dips 5×10 • Smith Machine or Free bench Incline Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20…

Chest workout – February 16, 2015

• Flat Bench Press on smith machine – Set 1 Warmup: 135lbs x 20 – Set 2 185×15 – Set 3 225×10 – Set 4 285×8 – Set 5 315×2, 285×5, 225×6 +Superset: Ez-bar Reverse Grip Forearm/Bicep Curls 5×10 • Reverse Band Bench Press Drop Set with Forced Negative on smith machine (very slow negative…

Chest Workout December 21, 2014

• Hammer Chest Press 2×12 warmup, 4×8-10 (heavy with resistence bands) + Superset: Incline Press 4×10 (slow negatives, explosive positive reps) • Hammer Wide Chest Press 4×10 (heavy with bands) + Superset: Incline Dumbbell Flyes 4×10 • Dumbell Pullovers 4×8-10 • Barbell Bench Press 4×8-10 (with bands) • Pec-dec Flyes 4×10 (6reps regular, 4reps with…

Yesterday’s 2 Session Split Workout: Workout 1 – Chest, Workout 2- Arms/Abs

Yesterdays 2 session split workout: Workout 1 – Chest, Workout 2- Arms/Abs Session 1 (12pm) Chest: -Flat Barbell Bench 4 sets x 8-15 Superset with Hammer Strength Press 2 sets ONLY at 60-70% of the weight of your working set. -Incline Bench 4set x 7-12 Hammer Strenght Wide-Chest press 4×10 Superset with Hammer Strength Press…

Chest Workout – February 28, 2013

• Smith Machine Incline Press 1×20/3×12 • Smith Machine Flat Bench Press 3×10/1×4-5-7 dropset • Flat Bench Dumbbell Flys 4×10 – Supersetted with Dumbbell Pullovers 5×9-12 • Flat Bench Barbell Press (light, but very slow negatives) 3 x 10 • Cable Flys 4×10 I just started putting Dumbbell Pullovers back into my routine after roughly…