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Week 5, Day 33: Chest & Triceps

By on March 14, 2013
Digital Triceps

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Terms You’ll Need To Know

Drop Set – performing 2 sets, aiming to reach failure by the end of your specified rep range. Once you “drop” on the first set, decrease the weight and start your 2nd set with no rest and continue until failure or until you have completed the rep range.

Triple Drop Sets – sets that involve dropping the weights 3 times during 1 set while decreasing the weight after each drop. Try to complete the rep range, but you should be failing (dropping) before completing it.

Partial Reps – half of a full rep. Today, your partial reps will exercise the first half of Peck Deck Flyes and Close Grip Bench Press to focus on muscle activity during the beginning of the rep.

Chest & Triceps:

 

Tips For This Workout Day

Quality Over Quantity ///

 

  • There’s no need to spend multiple hours in the gym every day. Results don’t just come from gym time – they also come from rest time. This is why it’s important to work hard in the gym, then allow yourself the time to recover! Overtraining can result in catabolism, burnout and unsatisfying results.

Mind Over Matter ///

 

  • It’s easy to psych yourself out when you are lifting heavy. Commonly, people don’t get in the right mindset when pushing themselves, so make sure to tell yourself you can do it – you’ll be suprised by what you can accomplish! Your body can handle a lot, you just need your mindset right.

Lifting ///

 

  • Try squeezing the muscles you are working at the apex (peak) of your rep – this can help with toned muscle development.

Butterfly ///

 

  • Drop your elbows at the end of each rep to isolate the center of the chest with the pause and squeeze technique. If you fail, finish with some partial reps!

Cardio ///

 

  • If your not already listening to music while working out, try it. Also try listening to something upbeat with over 140bpm.

Pre & Post-Workout Supplements

 

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