Y3T Training Chest/Back Workouts

For this weeks blog I thought I'd share with you my 3 chest and back workouts that were incorporated into my routine when I was following a programme called Y3T. This was created by the one and only Neil 'Yoda' Hill. The concept behind the program is a 3 week cycle, focusing on various rep ranges to target the three different muscle fibres. Week 1 targets the fast twitch muscle fibres (Type 2B), week 2 targets the fast twitch muscle fibres (Tyoe 2A) and week 3 targets the slow twitch muscle fibres (Type 1) 

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