5-10-15 System Chest Beat Down

I formulate my 5-10-15 System workouts to hit different angles of each muscle group at various rep ranges. There is always a element of strength training as well. The workouts change week to week so each part of the muscle experiences a different load. Its calculated. This latest chest workout was no different and blasted me just right. Give this Chest workout a go and let know what you think with Likes, Comments, and Shares.
-Wittig, ISSA CPT
Kaged Muscle Athlete

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Chest:

1. Hammer Strength Incline Press: 2 warm up set then 5 sets of 5 reps.

2. Bench Press (bar to neck): 5 sets of 10 reps. Increased weight as I went so I incorporated pause rest to finish rep count. I brought the barbell down slowly to the very upper chest, base of my neck for a deep stretch.

3. Flat DB Flys: 5 sets of 15 reps. These were done heavy using drop sets to get 15 total. Use a weight that cause failure ~10 reps, drop weight by 20% for those final 5 reps. I brought pinkies together at the top to further squeeze the inner chest.

4. Slight Incline DB ‘Alternating Grip’ Presses: 5 sets of 15, 10, 10, 5, 5, reps. Do a normal DB press then on the next rep use a neutral grip (palms facing each other), back to regular. Alternate hand positions each rep.

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Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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