If you're wanting to switch up your routine, check out these chest/back workouts below and incorporate them into your programme :)
WEEK 1 - STRENGTH
Slide right to see full plan
Exercise weeks 1-8 (Programme 1) |
Exercise Weeks 10-17(Programme 2) |
Load |
Sets |
Reps |
Rest |
Flat Bench Press
|
Incline Bench Press |
85-90% 1RM |
5 |
3-6 |
3-4 Minutes |
Deadlifts |
Neutral Grip Seated Row |
85-90% 1RM |
5 |
3-6 |
3-4 Minutes |
Dumbbell incline Press |
Dumbbell Flat Bench Press |
85-90% 1RM |
4 |
3-6 |
3-4 Minutes |
T Bar Rows |
Neutral Grip Pulldowns |
85-90% 1RM |
4 |
3-6 |
3-4 Minutes |
PRO TIP
In-between each set, flex and lightly stretch your worked muscles to increase blood flow and relieve tightness.
% 1 RM
Before you start your training programme its a good idea to test your 1 repetition max (1 RM). To do this, pick a weight in which you think is your maximum. Ensure you have a spotter on hand to make sure you're safe from injuring yourself and he/she can be ready to help if needed.
If you can manage more than 1 rep on the your predicted weight, raise the weight and try again until you reach your maximum weight you can lift for 1 repetition.
For strength training, 85-90% of your 1RM should allow you to perform the desired reps (3-6).
WEEK 2 - HYPERTROPHY
Exercise weeks 1-8 (Programme 1) |
Exercise weeks 10-17 (Programme 2) |
Load |
Sets |
Reps |
Rest |
Incliine Barbell Press |
Dumbbell Flat Bench Press |
80% 1RM |
3 |
8-12 |
2 MINUTES |
Pec Dec Tempo 4-2-2-3 |
Incline Cable Flys |
80% 1RM |
3 |
8-12 |
2 MINUTES |
Hammer Strength Bench |
Incline Dumbbell Press |
80% 1RM |
4 |
8-12 |
2 MINUTES |
Incline or Flat cable flys |
Dumbbell Pullovers |
80% 1RM |
3 |
8-12 |
2 MINUTES |
Widegrip Pulldowns |
Reverse Grip Pulldowns |
80% 1RM |
4 |
8-12 |
2 MINUTES |
Reverse Grip Barbell Row |
Dumbbell Bentover Rows |
80% 1RM |
3 |
8-12 |
2 MINUTES |
Neutral Grip Seated Row |
T - Bar Rows |
80% 1RM |
3 |
8-12 |
2 MINUTES |
ALTERNATIVE EXERCISE
If your gym doesn't provide a hammer strength machine, use a flat seated chest press machine.
I have given you an option on the cable flys for either incline or flat. This will depend on your own chest development. If you feel your upper chest needs filling out more then hit incline flys as apposed to flat.
% 1RM
From your 1st week of working out your 1rm, you will then be able to in this case work out your 8-12 rep range. For example, if say my 1rm on bench was 120kg, i would multiply this number by 0.8, giving me 96kg, which is 80% of my 1rm and a ball park weight to start at to perform the prescribed reps. Start with the closest weight possible with the weights available to you.
WEEK 3 - HIGH VOLUME
Exercise weeks 1-8 Programme 1) |
Exercise weeks 10-17 (programme 2) |
Load |
Sets |
Reps |
Rest |
(SUPERSET) A1)Machine Flys with (Drop-Set) |
(SUPERSET) A1) Close Grip Incline Dumbbell Press |
55—65% 1RM |
3 |
16-18 10-12 |
|
A2)Incline Close Grip (Smith Machine) |
A2) Cable Crossovers With Drop-Set |
55—65% 1RM |
3 |
16-18 |
90 seconds |
(SUPERSET) B1) Dumbbell Pullover |
(SUPERSET) B1) Flat Bench Press |
55—65% 1RM |
3 |
16-18 |
|
B2) Dumbbell Flat Bench (Dropset) |
B2) Decline Bench Press |
55—65% 1RM |
3 |
16-18 10-12 |
90 seconds
|
Dumbbell Rows |
Reverse Grip Seated Row |
55—65% 1RM |
3 |
16-18 |
90 seconds
|
neutral Grip Pulldowns |
Widegrip Pulldowns |
55—65% 1RM |
3 |
16-18 |
90 seconds
|
(SUPERSET) C1) Single Arm Low Cable Rows |
(SUPERSET) C1) Reverse Cable Flys (Enthesis on trap engagement) |
55—65% 1RM |
3 |
16-18 |
|
C2) Cable Straight Arm Pulldowns |
Low Cable Rope Rows |
55—65% 1RM |
3 |
16-18 |
90 seconds
|
% 1RM
From your 1st week of working out your 1rm, you will then be able to in this case work out your 16-18 rep range. For example, if say my 1rm on bench was 120kg, i would multiply this number by 0.55, giving me 66kg, which is 55% of my 1rm and a ball park weight to start at to perform the prescribed reps. Pick the closest weight available to you.
ALTERNATIVE EXERCISES
If your gym doesn't provide a smith machine then i would go somewhere else ;) just kidding, use an inclined bench. If you are training on your own you may be better performing close grip dumbbell incline chest press instead of using barbell bench due to the fact you may not have a spotter and therefore this will be a safer option.
DROP SETS
A drop set is simply performing your exercise to the prescribed reps, followed by dropping the weight by around 10-20% and then performing the exercise again without any rest in between. This will allow you to really burn out the muscles and work to total failure shocking your body and recruiting more muscle fibres.
For more information and help with training whether its online personal training, readable content or one on one sessions, go check out Jay Banks on instagram @jaybankspt or check out his website jaybankspt.com which has some great blogs covering all aspects of health & fitness :)
Please leave a comment in the comments section and let us know your thoughts :) Thanks in advance
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Great blog mate, I completely agree with the strength to hypertrophy training. I started with 1rpmaxs for one week to two weeks moved to high rep hypertrophy training in a matter of 5-6 weeks my bench press improved by about 15- 20%. Keep up the blogs man you know your stuff.