CHEST WORKOUT
- Thread starter RIX
- Start date
Try this chest routine, in this order:
Incline DB Bench (go heavy) 4 (sets) x 6 (reps)
Pec Fly Deck (Butterfly machine) 3x10
Decline Close Grip Barbell Press 4x8
Flat DB Bench (go heavy) 4x8
Make sure you go as heavy as you can on those DB movements, but not too heavy to prevent you from full range of motion or to cause injury.
For the Decline Close Grip Bench Press, put the bench at about a 30 degree angle. Place your hands about 1 foot apart from one another so that your hands are about shoulder width. Get a SPOTTER and make sure you use a load of weight that you can complete 8 reps. This exercise will work your chest, but mainly hit your triceps HARD, which will allow you to progress further in your other chest exercises.
Give your self about a 1-1.5 minutes between each set, and about 3 mins between each exercise. The Decline CG Press may seem complicated, but your tris will blow up as long as you are eating correctly.
PM me if you require any further assistence.
Incline DB Bench (go heavy) 4 (sets) x 6 (reps)
Pec Fly Deck (Butterfly machine) 3x10
Decline Close Grip Barbell Press 4x8
Flat DB Bench (go heavy) 4x8
Make sure you go as heavy as you can on those DB movements, but not too heavy to prevent you from full range of motion or to cause injury.
For the Decline Close Grip Bench Press, put the bench at about a 30 degree angle. Place your hands about 1 foot apart from one another so that your hands are about shoulder width. Get a SPOTTER and make sure you use a load of weight that you can complete 8 reps. This exercise will work your chest, but mainly hit your triceps HARD, which will allow you to progress further in your other chest exercises.
Give your self about a 1-1.5 minutes between each set, and about 3 mins between each exercise. The Decline CG Press may seem complicated, but your tris will blow up as long as you are eating correctly.
PM me if you require any further assistence.
You think that pushups alone will allow you to press 225lbs +??? That's pretty damn obsurd. And I am not 100% sure, but don't most prisions have weights rooms for their inmates? I would put my whole paycheck on the belief that prison dudes get yoked from the weights. Sure... if your in solitary, you can do some pushups in the attempt to maintain muscle mass until you get back to general pop., but there is no way that a 180-200lb individual can make significant size/strength gains without being able to increase weight.
Agreed. I believe however that muscle growth (hypertrophy) can still occur with just regular amounts of protein intake over an extended period of time. Higher amounts of protein will assist in muscle repair and growth at a quicker pace than would someone on a restricted diet.
I'd also hypthesize that the idea of dudes in the pen being swol in somewhat of a myth. Sure... there are plenty of big guys in jail. However in relation to the entire prison population, there must be more out of shape, fat and skinny mofos than yoked inmates.
I'd also hypthesize that the idea of dudes in the pen being swol in somewhat of a myth. Sure... there are plenty of big guys in jail. However in relation to the entire prison population, there must be more out of shape, fat and skinny mofos than yoked inmates.