Workout of the week! 22/10/16

Karl Seaward
Oct 22, 2016
1 min read

This weeks workout comes from Neil Hill Y3T. take a look below!

Incline Dumbbell Press & Twist 3 X 14-16 reps

As you press up twist so that your palms are facing one another at the top of the rep. As you press up and twist really squeeze your pecs hard all the way through the isometric phase.

Incline Cable Flies 1.5 Rep Variation 3 X 16-18 reps

Do your first rep as you usually would then come back out from the middle for 10-12 inches and then fly the weight back in, before returning to the start position. This going to really isolate your pecs, make sure you keep squeezing really hard!!

Decline Plate Loaded Machine Press 3 X 14-16 reps

Most of the time I avoid decline pressing, however on the plate loaded machines it's a fantastic angle and feel you can hit the entire pec region. As always, the key is the squeeze your pecs as you press out, hold that isometric and control the negative!

Flat dumbbell Press 3 X 16-18 reps

You'd usually start with an exercise like this, however having pre-fatigued your chest you will find that a lot of the weight transfer falls into the belly of your target muscle.

Rest periods: 90 seconds

Tempo: 3 second negatives