Workout of The Week 2.15.16- Treasure Your Chest


Cardiovascular machine- 5min


Arm circles- 4 sets of 15 seconds each way, alternating between small and large circles. (yes, just like in gym class).

Internal rotation- using thera-bands or a cable handle attachment, do 3×15 reps of internal rotation (see I-1)


Light warm up sets- Before starting your working sets, make sure to do 2-3  very light sets to familiarize the movement and bring blood to the chest.

Additional warm-up options- Push-ups, Front raises, light triceps extension.


Neutral grip dumbbell press: 4×8;120-180s

Set-up: You will need a flat bench and a pair of dumbbells. You’re naturally weaker with your hands turned in, so make sure you go a tad lighter than a normal dumbbell press.

Execution: Execute the lift much like a DB bench press, except turn the dumbbells so that your palm’s are facing each other. Press the dumbbells upward until they are 1-2inches apart, and your elbows are just short of lockout. Then, descend in a slow and controlled


Neutral grip dumbbell press


manner- repeat.

Tips: It helps some people to imagine this lift as a chest fly with bent elbows. Also, make sure to emphasize the squeeze of your chest at the peak- this is what makes this lift special.

Incline dumbbell fly: 3×12; 120s rest.

Set-up: You will need an incline bench and a pair off dumbbells. If you only have an adjustable bench, set it on the lowest incline setting possible.

Execution: Start with the dumbbells at the tops of motion, not out at your sides (notice direction of arrows in picture). Begin by opening your arms in a controlled fashion until you reach a deep

incline chest fly

incline DB fly (notice arm bend)


stretch of your chest. Your arms should be slightly bent as if you were hugging a wide tree. Then, bring your arms back together until you reach a solid contraction- repeat.

Tips: It’s common for people to go too heavy with this exercise. If you notice the muscle action feel primarily coming the shoulders, or your arm’s excessively bending, the weight is probably too heavy.

Smith machine incline press: 3×12; super-set, no rest.

Set-up: You will need an adjustable bench. Set it fairly steep. Now, the hard part, adjust the bench so the bar will evenly lower to the top 3rd of your chest. It may take a couple re-adjustments. Your hand grip should be slightly narrower than a normal bench press, since it has been shown to recruit more muscle fibers for the upper chest.

Execution: Start by unlocking the bar and lowering it to your chest. Make sure you

incline smith press

Incline Smith Press (go steeper)


exaggerate the stretch in your pecs as you lower. Once the bar touches your chest, or gets 1-2 inches away ( for this less flexible), press it back up until just before lockout- repeat.

Tips: I mentioned that the bench should be steep. By this, I mean 1-2 clicks steeper than your average incline angle. I typically use this exercise as a go-to for my upper chest-shoulder tie-in.

Decline cable crossover: 3×12- 120s rest.

Set-up: You will need two cable pulleys. Set them at the highest adjustment. Grab each handle, and step forward with one leg. Your body should be slightly leaned forward.


Decline cable crossover


Execution: Pull your arms inward until your forearms cross, and you feel a strong pectoral contraction. Then, return to the starting position. When you perform the following rep, alternate which arm crosses above/below. Repeat this pattern throughout the entire set.

Tips: This is a pump/squeeze exercise, not the type to load up the weight. Focus on clean, strong, contractions with good form. Try your best to target the squeeze in your lower chest.

Push-up drill: 1×20-100 reps; 10s rests as needed.

Set-up: You will need a stop-watch and perfect push-up handles. You don’t NEED the handles, but I prefer them for wrist health.

Execution: This is a burnout drill. Pick a number between 20 and 100. If you’re good at push-ups, pick a higher number. If you aren’t good at push-ups, pick a lower

woman perfect pushup

Modified perfect push-up


number. The goal is to complete the total number of push-ups you have selected with the fewest breaks possible. You will only get 10 seconds with each break, so don’t get comfortable.

Perfect pushup

Tips: Write down the number of rests it takes to finish, and try to beat it each time. When you finally complete the entire set with no rests- raise the number. Try not to go to failure during your first bout, this will burn you out too soon. Instead, stop 1-2 reps short, and conserve some energy.


This concludes the chest workout. This workout will be great to pair with a push day (chest, triceps, shoulders), or simply paired with any one of the push muscles. I also pair chest with biceps from time-to-time.


Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.

Click to enlarge.



God gave you another day, and another healthy workout.

Kyle Blair


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Workout Of The Week November 15th: Biceps For Dayzz



Picture on cover: Doug Miller IFPA pro.

Cardiovascular machine- 5min


Thera-band /resistance band curls- 2 sets of 30 reps. This will help initiate the vasodilation in the area; always have been a strong believer in the relationship of “the pump” and growth in the biceps specifically.

Resistance band curl
Resistance band curl

Light warm up sets- Before starting your working sets, make sure to do 2-3  very light sets to familiarize the movement and bring blood to the muscle.


Standing Hammer Curls: 3×8- 60s rest

SET-UP: You will need 2 dumbbells. Grip them so that the thumb side of your hand is close to the to the top portion of the dumbbell.

EXECUTION: Curl the dumbbell until the angle of your elbow is 90 degrees or slightly less. Then lower the

Hammer Curl
           Hammer Curl

dumbbell until almost locked out. Do not completely lock out, because this will remove the tension from the bicep. You may perform this lift with both arms simultaneously or alternating (I prefer the latter).

TIPS: These first three working sets are where you absolutely lift your hardest; the muscle is fresh, and strength is at its greatest. I will be the first to suggest swinging excessively is unneeded, but slight momentum can help you move more weight, thus volume.

Standing Cross-Body Hammer Curls: 2×10- 60s rest

SET-UP: Same as above.

EXECUTION: Repeat the previous exercise, but across the body. The motion continues until the dumbbell is just in front of the opposite pectoral muscle. Then in a controlled fashion, lower the arm to starting position. You may have to lean forward slightly, to make room for the dumbbells. Alternate between right and left.

Cross-body hammer
Cross-body hammer

TIPS: This exercise works more efficiently if you check your ego and focus on every rep being of quality.  I also like to keep my thumbs unwrapped occasionally, I feel it directs more work to the upper arm. You may experiment-

with a slight peak twist as well (trust me, do it).

Incline Bench Dumbbell Curl: 3×12- Superset with next exercise. no rest

SET-UP: You will need an adjustable bench and dumbbells. Adjust the seat one click steeper than a normal incline press. Hang arms straight down as if the shoulders were function-less, and shoulder blades tight to the pad.

incline bench curl
incline bench curl

EXECUTION: Begin by curling the dumbbell until the bend is 3/4th the way up. The eccentric motion controlled down until just before lockout. The shoulders shouldn’t move, only the forearm.

TIPS: I usually feel a stretch in my shoulder when my arm is in correct position. If you find it hard to keep your arm from swinging forward when curling, it’s probably too heavy.

Low Pulley Spider Curls: 3×12- 120s rest

            low pulley spider curls

SET-UP: Use the cable attachment you would for a back row, but instead attach a straight curl bar piece. Hips at 90 deg. Knees should be slightly bent, back is flat, chest is up, and arms extended forward- rib cage height. You will hardly need any weight, so start with 15-20lbs initially.

EXECUTION: While keeping upper arm in same position, curl until you your hands are just in front of your face. Eccentric should be slow and stopped just before full extension.

TIPS: This is a technique and squeeze lift. I find pausing with a squeeze for 2 seconds at peak contraction really amplifies the intensity.If you find yourself swinging your elbows during reps, lower the weight; its too heavy.

Double Cable Curl Burnout Out: 3×30; 90s rest

SET-UP: You will need two cable attachments, so prepare to be “that guy/girl” lol. Adjust attachments until just above head level

EXECUTION: The lift has 3 parts.

Part 1- Curl until hand is an inch or so away from your ear, and return until just before lockout- 10 reps

double cable curl

Part 2- Do tiny curl like motions from 70 to 110 degrees. Focus on quick, solid contractions- 10 reps

Part 3- Hold an isometric (non-moving) contraction at peak position. -10s hold

TIP: Keep Elbows straight out from side. A common mistake is allowing the elbows to move inward, avoid this! This is a burnout, so use moderate weight. Try having someone push out against your arms during the 10 second isometric hold, really heats things up. Chase the burn!

This concludes biceps. Great to pair with a back or triceps.


Do 2-3 reps of each stretch for 10-20 seconds. Focus on breathing to allow a deeper stretch range of motion.

bicep stretch



God gave you another day, and another healthy workout.

Kyle Blair


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