Here's my Chest, Bi's & Calves workout today at the Home of Hardcore, Diamond Gym, It's a mixture of Neil Hill's Y3T and Hany Rambod's FST-7 style. This was my second chest workout of the week and I wanted to try something different out. The chest workout is only six sets but trust me, it's a Brutal six sets. I pre-loaded my calf workout with FST-7 and finished the Biceps workout with FST-7. Give it a try and let me know what you think of it. More workouts coming soon.
Chest
Exercise A) Incline smith machine press TRIPLE drop set X 2 sets aiming
for 10-12 reps PER drop set (equating to 30-36 reps in one working set)
Exercise B) Incline cable flies
TRIPLE drop set X 2 sets or 12-15 reps PER drop set (equating to 36-45
reps in one working set)
Exercise C) Giant set X 2 consisting of
- Flat dumbbell press 14-18 reps, flat dumbbell flies 14-18 reps, Pec Deck 14-18 reps and push ups to failure
**Giant set means NO rest between exercises**
Make sure you are using a 2 second negative on every single rep, and rest for around 2-2.5 minutes between each working set.
Calves
*FST-7 Leg Press Calves Raises 7 x 20
Standing Calf Raises 5 x 20
Seated Calf Raises 5 x 20
Biceps
21's 3 x 21
Hammer Curls 3 x 25
*FST-7 Spider Curls 7 x 10-12
Cardio: 25 mins step mill
*FST-7 (30 secs rest btwn sets)
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