Gator762
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Lagging bodypart routine idea... Awesome results!
My chest is lacking a bit, especially the upper chest. I just strained one of my biceps, so I thought I'd dedicate a week for catching my chest up. Borrowing the progressive loading concept from HST training, I'll gradually raise the weights. Granted it will only be 3 training days, but I'm also thinking of going a little further, and training twice a day, to train the myrofibrils and sarcoplasm concurrently. First workout with heavier weights of 6 rep sets, and second with 20 rep sets. I'll skip the cardio, since the 20 rep sets will be aerobic anyways.
I've been training since Jan with a month off, and have been back on with a 3 on 1 off split, with cardio 2 of those 4 days. I'm still making gains so I think my CNS can handle it.
Incline Hammer machine press 160x6 RM
DB Decline press 55x6 RM
Chest Fly press 135x7 RM
Day 1
Session 1
Incline Hammer machine press 2 sets 150x6
DB Decline press 2 sets 50x6
Chest Fly press 2 sets 125x6
Session 2
Incline Hammer machine press 2 sets 100x20
DB Decline press 2 sets 32.5x20
Chest Fly press 2 sets 85x20
Day 3
Session 1
Incline Hammer machine press 2 sets 155x6
DB Decline press 2 sets 52.5x6
Chest Fly press 2 sets 130x6
Session 2
Incline Hammer machine press 2 sets 105x20
DB Decline press 2 sets 35x20
Chest Fly press 2 sets 90x20
Day 5
Session 1
Incline Hammer machine press 2 sets 160x6
DB Decline press 2 sets 55x6
Chest Fly press 2 sets 135x6
Session 2
Incline Hammer machine press 2 sets 110x20
DB Decline press 2 sets 37.5x20
Chest Fly press 2 sets 95x20
Comments/Suggestions?
Besides that I am a wuss - I know I'm a sissy, but I am coming back from a bad shoulder injury and still mainly using machines. Back in January I couldn't even press 30 lbs, after 3 months of physical therapy and my surgeon telling me I'd never be able to bench press again.
My chest is lacking a bit, especially the upper chest. I just strained one of my biceps, so I thought I'd dedicate a week for catching my chest up. Borrowing the progressive loading concept from HST training, I'll gradually raise the weights. Granted it will only be 3 training days, but I'm also thinking of going a little further, and training twice a day, to train the myrofibrils and sarcoplasm concurrently. First workout with heavier weights of 6 rep sets, and second with 20 rep sets. I'll skip the cardio, since the 20 rep sets will be aerobic anyways.
I've been training since Jan with a month off, and have been back on with a 3 on 1 off split, with cardio 2 of those 4 days. I'm still making gains so I think my CNS can handle it.
Incline Hammer machine press 160x6 RM
DB Decline press 55x6 RM
Chest Fly press 135x7 RM
Day 1
Session 1
Incline Hammer machine press 2 sets 150x6
DB Decline press 2 sets 50x6
Chest Fly press 2 sets 125x6
Session 2
Incline Hammer machine press 2 sets 100x20
DB Decline press 2 sets 32.5x20
Chest Fly press 2 sets 85x20
Day 3
Session 1
Incline Hammer machine press 2 sets 155x6
DB Decline press 2 sets 52.5x6
Chest Fly press 2 sets 130x6
Session 2
Incline Hammer machine press 2 sets 105x20
DB Decline press 2 sets 35x20
Chest Fly press 2 sets 90x20
Day 5
Session 1
Incline Hammer machine press 2 sets 160x6
DB Decline press 2 sets 55x6
Chest Fly press 2 sets 135x6
Session 2
Incline Hammer machine press 2 sets 110x20
DB Decline press 2 sets 37.5x20
Chest Fly press 2 sets 95x20
Comments/Suggestions?
Besides that I am a wuss - I know I'm a sissy, but I am coming back from a bad shoulder injury and still mainly using machines. Back in January I couldn't even press 30 lbs, after 3 months of physical therapy and my surgeon telling me I'd never be able to bench press again.