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A Mountain Dog Chest Training Session

Tonight was chest and shoulders. My training partner joined me at the f lyes and was able to f ilm that exercise. T his entire six-exercise workout was designed by my coach John Meadows.

Flat Dumbbell Press

Set 1 x 10 reps with 60 pounds (warm-up) Set 2 x 10 reps with 70 pounds (warm-up) Set 3 x 10 reps with 90 pounds (warm-up) Set 4 x 10 reps with 100 pounds (f irst working set) Set 5 x 10 reps with 110 pounds Set 6 x 10 reps with 120 pounds T he key here is to get a good stretch and only go to lockout. Lower the weight slowly and create as much tension on the pecs as possible. Do this by attempting to f lex them as hard as possible during the eccentric portion of the movement. You wont be able to use as much weight, but its intense if you get the f eel f or it.

Incline Barbell Press

Set 1 x 6 reps with 135 pounds (f eeder set) Set 2 x 6 reps with 185 pounds (f eeder set) Set 3 x 6 reps with 225 pounds (f irst working set) Set 4 x 6 reps with 245 pounds Set 5 x 6 reps with 265 pounds T he idea here is to work the middle portion of the exercise to keep constant tension on the chest. Stop within two inches of your chest and only go to lockout. Ideally, you will lower the weight under control and then be as explosive as possible on the concentric portion of the movement. I didnt have a spotter so I stayed conservative with the weight and maintained explosiveness.

Incline Flyes with Chains

John actually called f or partner assisted resistance f lyes, but because I wasnt sure if my training partner would make it in, I set my mind on f lyes with chains. T his is something I saw Date Tate do while training with him at elitef ts. T his was my f irst time attempting this exercise and it was awesome because they f orce you to work hard at the top and contract the pecs with f orce. Set 1 x 10 reps with 2 chains each side (f eeder set) Sets 2 through 5 x 8 reps with 3 chains each side (4 sets of 8 reps)

Machine Press
Set 1 x 8 reps with 255 pounds Set 2 x 8 reps with 270 pounds Set 3 x 8 reps with 295 pounds -> DROP -> 8 reps with 190 pounds + 15 partials

Using a chest press machine, I did sets of eight until the third set. Af ter the eight reps I did a drop set, plus another 15 reps out of the stretched position.

Machine Rear Laterals and Band Face Pulls

T hese really lit up my rear delts. T he machine rear laterals are to done with a 1-second f lex in the contracted position, immediately f ollowed by f ace pulls using a band. Sets 1 through 4 x 15 reps with 140 pounds (machine) Supersetted with Sets 1 through 4 x 20 reps with band (f ace pull) T he key is to keep your elbows high and really f ocus on hitting the rear delts.

Seated Dumbbell Press

Sets 1 through 3 x 12 reps with 65 pounds I didnt want to go heavy on these so I used a 3-second descent on the negative, stopped at lock-out to increase time under tension and keep rest breaks to 45 seconds.

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