I got an awesome chest workout this morning. For a long while I've been doing lower reps with a ton of weight for chest to really force it to grow. I could tell the last few weeks that this is starting to wear on the body. So, today I changed it up a bit- shorter rest periods, higher reps and smaller jumps in weight. The pump was killer this morning and came with a nice burn because the body isn't used to it. Here's how it went:
incline dumbbell press: 20s-20; 35s-15; 50s-12; 65s-12; 80s-10; 90s-10; 100s-10
bent over cable fly (for upper chest): 60-15; 80-12; 100-6
flat dumbbell press: 60s-12; 70s-12; 80s-8
cable fly (for lower chest): 60-12; 80-15
pullover: 60-12; 70-10; 80-6
s/s reverse crunch: 20,20,15
This took about 30 minutes. There was no hanging around.
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