A chest workout routine with heavy sets working strength and power, also some explosive power & speed. More updates http://www.facebook.com/cwtraining weights/sets/reps in video&description. Music: Slangor - Dominant (see description).
Bench Press (Pause/dead) @ approx. 80-90% 1RM adjusted to my current bodyweight (84 kg)
9 single lifts starting from 120 kg adding 2,5 kg for each lift (starts from 130 kg in video).
Dumbbell Chest Press:
2 sets 10 reps each 48,5 kg (x2)
2 sets 5 reps each 53,5 kg (x2)
Incline Chest Press:
3 sets 5 reps each 90 kg
This is a heavy routine I do for chest mixing some single lifts working at approx. 80-90 % 1RM with some "heavy" sets of dumbbell presses and incline bench. Also adding a couple of sets of 10 reps focusing on explosive speed and power.
In this workout I prior keep the explosive strength and do all sets (and its reps) with proper speed and form, (squeezing out an individual set with more reps would make me lose speed/power for next sets).
For variation I also do work with more reps, and endurable. But not in this workout.
I know some of you sent me messages and comments about filming some "normal routines". so this is a chest routine. Also added sets/reps/weights etc some asked for.
Ahead I will also try add an bodyweight plyometrics / explosive training for chest (not using weights).
Other new videos:
SUPERHUMAN Push Ups with Kris aka "Fitness Clown" (inspirational fitness/storyofshirtless channel)
This is my latest push up video filmed in London, check it out: