Worked out my chest and decided to try something a little bit different. I started out with flat bench barbell bench press. I did a new routine we came up with called the 5-1-5 routine. It basically allowed me to do heavy weight and low reps, but als...
Worked out my chest and decided to try something a little bit different. I started out with flat bench barbell bench press. I did a new routine we came up with called the 5-1-5 routine. It basically allowed me to do heavy weight and low reps, but also threw in a little twist. Instead of increasing the weight each set (which I would typically do) I would increase, then drop down, and then increase again. I am not going to say it was the best workout I have done, but it felt good to mix it up a bit. I followed my bench press with heavy incline DB press (superset with pushups), and heavy flyes (superset with pushups).
This workout is meant to go as heavy as you can to build strength and mass. I also liked throwing in the supersets just to tax my chest a little bit more, and to get a little "cardio" effect. The pushups were definitely harder than normal, and I struggled to complete all of the reps I had intended. I would recommend this workout to anyone looking to bulk up and shape their chest, or someone just looking for a change from their usual routine.
Complete Workout:
Flat bench barbell Bench Press: 5reps-1rep-5reps-1rep-5reps-1rep---- perform these sets with a weight appropriate for the rep range. (approx. 1:30-2:00 min rest between sets)
Incline DB bench press- 3 sets/ 6-8 reps (superset each set with 20-30 pushups)
Flat bench Flyes 3 sets/ 6-8 reps (superset each set with 10-20 decline pushups)
*a superset is 2 different exercises performed back to back with no rest between sets.
