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 

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.

 Please leave a comment in the comments section and let us know your thoughts :) Thanks in advance

 

 


1 comment

  • 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.

    Andre Smith

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