CHEST DAY (W/ A HINT OF DELTS) | FULL WORKOUT | DANA LINN BAILEY

March 16, 2017

CHEST DAY (W/ A HINT OF DELTS) | FULL WORKOUT | DANA LINN BAILEY

I am not a guru.  I don’t know all the answers and I probably don’t train the correct way.  But I do love to train!  A lot of the reason why my workouts have so many different exercises, is because I like them all and I can’t really decide on which to do and which not to do.  So instead I just put them all into one single workout. Much like this one.  Many of my workouts look similar in fashion being that I start with my heavy compound movements and then the rest of the workout are little circuits or giant sets of exercises strung together at a very rapid pace.  Benching has always been one of my favorite exercises, in fact I'm looking to increase the amount I can bench press.  Since the very begining when Rob and I first started training together, we would literally try and max out every single time we bench pressed.  Don’t get me wrong, this is definitely something that you probably should NOT do…but we just enjoyed seeing how much we could do and I find myself still doing this before getting to my actual working sets. So instead of just picking a rep scheme and sticking to that for 3 or 4 sets, I did a couple different rep schemes working up to a 1 rep max, working sets to 5 reps, and then adding pause reps at the end. I love adding pause reps at the end because it focuses on the hardest part of your bench, the bottom. When you pause at the bottom make sure you are staying tight, don't just relax and lay the bar on your chest. Think of it as a static hold.

After my bench Rep schemes, I move to more of a circuit style of training. Not focused on weights so much, but focused on volume and intensity. I try and keep rest time to a minimum and intensity to a maximum. The feeling I get from this is much different than the feeling I get from doing heavy single sets. Since I love both styles of training, powerlifting and bodybuilder/circuit style training, I include both in my workouts. 

I hope you like this video and gives you some ideas to incorporate in your own training. I'm always trying to improve and progress with keeping you guys in mind! Enjoy!!!!

The Workout:

 

Bench

- Use as many sets as you need to work your way up to a conservative 1 rep max.

- 3 sets of 5 at 80% of 1RM

- 3 sets of 3 PAUSE reps (2-3 sec pause) at 80%

 

GIANT SET #1

Incline DB press

Standing incline cable flys

Declined push-up

Front plate rais

Complete 4 rounds of 10-12 reps of each exercise. Rest about 60sec in between each round.

 

GIANT SET #2

Decline bench press

Decline cable fly

DB lateral raise

Complete 4 rounds of 10-12 reps of each exercise. Rest about 60sec in between each round.

 

FINAL SET

Pecdec machine fly

push-up

Complete 4 rounds of 10-12 reps BUT, with NO rest in between.