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4/10/2014 11:47:55 AM - Mark Dugdale
Secondary/Pump Chest & Shoulders 4.9.14

Presently, Wednesday AM is my pump/secondary chest and shoulder workout. The format stays relatively the same for each workout in terms of total volume of sets, reps and exercises. I do vary exercises occasionally. The primary goal is to get a massive pump in the muscles worked to facilitate growth and recovery from the primary workouts. Here is what I did this week…



MACHINE CHEST PRESS

Set 1 x 10 reps with 100lbs (warm-up)
Set 2 x 10 reps with 130lbs (warm-up)
Set 3 x 10 reps with 160lbs (warm-up)
Set 4 x 10 reps with 190lbs
Set 5 x 10 reps with 220lbs
Set 6 x 10 reps with 250lbs
Set 7 x 10 reps with 260lbs

*Four working sets after a few warm-ups. The idea here is to use a full range of motion and flex hard in the contracted position on every rep. Go up to a tough set of 10 and then stop.

DUMBBELL FLY & HEX PRESS COMBO

Each rep includes a dumbbell fly directly into a hex press. In other words you do a fly with the dumbbell and at the top press the dumbbells together with your hands in a neutral position. While squeezing the dumbbells together lower them to your chest and press them back up. That counts as one rep, so you will perform 10 flyes and 10 hex presses total.

Sets 1 thru 4 x 10 reps with 35lbs

*The key is to keep constant tension on the pecs by not overly stretching on the fly and then physically force dumbbells together during the hex press; don’t simply hold them together. Make these hard and your chest will get a massive pump.

PEC MINOR DIPS WITH BANDED OVER-AND-BACKS

Pec minor dips are where you raise and lower from the upper position on a dip without bending the arms at the elbow joint. Drive each rep up and flex your pecs hard for 1 second on each rep.

Over-and-Backs are performed by grabbing a band about shoulder width apart and rotating at the shoulder joint so the band touches your stomach in front and lower back in the back. Over and back is counted as one rep.

Sets 1 thru 4 x 15 reps of Pec Minor Dips Superset with 10 reps of Over-and-Backs

HIGH CABLE REAR DELTS SUPERSET WITH SPIDER CRAWLS

Set the cables to their upper most position. Grab the left side with your right hand and the right side with your left. I don’t use any attachments, but grab the actual cable with each hand. The movement is from hands nearly touching in front to arms spread out to the sides. Hinge at the shoulder joint and really focus on only using the rear delts.

Set 1 thru 4 x 15 full range reps + 15 partial reps from the middle position on cables

Superset with Spider Crawls x 3 reps

*One rep on a Spider Crawl is up and down the wall, so do it three times. Spider Crawls are performed with a band looped around the wrists so hands are a little less than shoulder width apart. Walk your hands up and down a wall by keeping the elbows relatively straight and spreading the band to create tension on the rear deltoids.

DUMBBELL SIDE LATERALS

The twist here is that I tried to keep my hands pronated the entire time, so the little finger is leading the way on the side lateral. I did these standing and aimed for 20 reps.

Sets 1 thru 4 x 20 reps with 20lbs

*If you can’t get 20 full range reps, then switch to partials when needed to get all 20 reps.

That concluded this secondary chest and shoulder workout!




Train hard,
Mark Dugdale


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