Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| FLAT BARBELL BENCH PRESS | 5 | 12,10,8,6,4 | 45 SECONDS | |
| INCLINE BARBELL BENCH PRESS - 28 METHOD | 4 | 28 | 1 MINUTES | |
| INCLINE DUMBBELL BENCH PRESS - QUARTER REP METHOD | 4 | 12 | 1 MINUTES | |
| start | FLAT BENCH DUMBBELL FLY WITH 4 COUNT STRETCH | 4 | 12 | 0 |
| end | CHEST MACHINE FLY WITH 4 COUNT HOLD AT TOP | 4 | 12 | 0 |
| PUSHUPS | 4 | 50 | 2 MINUTES |
The "Chest on SWOLE" routine is designed with pyramid sets at the beginning to stress the chest with a heavy work load. After working up to a heavy weight, the "28 method" and "1/4 rep method" are utilized to maximize blood flow to the pecs. The workout ends with two flying movements to stretch the muscle and fascia, further increasing blood flow. By incorporating so many varied methods in one workout the body is constantly off guard and is forced to adapt.
The bench press is often considered the king of all pressing movements, and for good reason.
Read MoreFlat Barbell Bench Press
The incline press is one of the best compound pressing movements around and adding the 28 Method adds an even greater challenge. The reward is a tremendous pump and the opportunity to build your pressing muscles even more.
Read MoreIncline Barbell Bench Press - 28 METHOD
The Incline Dumbbell Press is one of the top compound pressing movements, and the ¼-Rep Method adds even more intensity to the exercise, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.
Read MoreIncline Dumbbell Bench Press - Quarter REP METHOD
Description coming soon...
Read MoreFlat Bench Dumbbell Fly With 4 Count Stretch
Description coming soon...
Read MoreChest Machine Fly With 4 Count Hold At Top
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