The Secret to Split Chest Workout – Part 1

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OK, let’s shock the upper pec with the Weider Rest-Pause Principle.

Using 85-90 percent of your max, do 2-3 reps on a very low angled Incline Press and put the weight down. Take 3 - 5 quick breaths.

Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses.
The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight.

Heavy lower pec training will be done in the next session while allowing the upper pec to fully recover.

Intermediate Work out:

Day One:
Primary Focus: Legs/ Chest

Squat 5 reps till failure; 3 reps till failure

Seated Calf raises 5 sets x 15-20 reps

Chest Press 5 reps till failure; 3 reps till failure

Seated machine Dips 5 sets x 12-15 reps

Lats Pull-downs 5 sets x 10-12 reps

Shoulder Press 5 sets x 10-12 reps

Alternate DB Curl 5 sets x 10-12 reps

Dumbbell Extensions 5 sets x 10-12 reps


Day Two:
Primary Focus: Upper Pec/ Back/ Shoulder

Incline Bench Press Apply Rest- Pause Principle

Pull-downs 5 reps till failure; 3 reps till failure

Shoulder Press 5 reps till failure; 3 reps till failure

Leg Extensions 5 sets x 12-15 reps

Seated Calf raises 5 sets x 15-20 reps

Alternate DB Curl 5 sets x 12-15 reps

Dumbbell Extensions 5 sets x 12-15 reps

*__* HAPPY TRAINING FOLKS!!!

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