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Chest And Back Training For The Busy Trainer

By Charles Poliquin www.charlespoliquin.net

I must say that I am very spoiled. I probably have of the best home gyms in the World. When I go to teach and train around the World, I find myself in a situation where I have to get a workout with a lot of people who have no clue about gym etiquette. To be clear, I have encountered many people who simply do not share the machines or manage the weights considerately.

In that case, I use a system I call the “staggered grip extended set system.” This system allows me to train at the same station for my entire routine. It is particularly useful when the gym is loaded with selfish machine hogs. It allows me to complete my workout quickly while permitting me to trash all the motor units I want.

I recommend this workout for anyone who wants a solid workout without having to waste your time waiting for preening narcissists to get out of your way.

Here is a sample routine to pack size on your chest and back:

Exercise one: Pull-ups

Do the following steps:

  1. Complete wide pronated pull-ups 4-6 R.M. on a 5-0-1-0 tempo (use extra weight if strong enough.)
  2. Rest 10 seconds.
  3. Complete narrow grip pronated pull-ups as many reps as possible (A.M.R.A.P.). on a 5-0-1-0 tempo.
  4. Rest 10 seconds.
  5. Complete supinated shoulder width chin-ups as many reps as possible (A.M.R.A.P.) on a 2-0-1-0 tempo.
  6. Rest for 2 minutes.
  7. Repeat steps 1 to 6 twice.

Exercise two: Incline Dumbbell Presses

Do the following steps:

  1. Complete Incline Dumbbell Presses semi-supinated grip 6-8 R.M. on a 2-2-1-0 tempo.
  2. Rest 10 seconds.
  3. Complete Incline Dumbbell Presses pronated grip 6-8 R.M. on a 3-0-1-0 tempo (A.M.R.A.P.)
  4. Rest 10 seconds.
  5. Complete Incline Barbell Bench Presses 6-8 R.M. on a 2-2-1-0 tempo.
  6. Rest 2 minutes.

Repeat steps 1 to 6 twice. Note: you probably will have to drop the weight 5 to 10 lbs for every new Staggered Grip Extended Set.

Exercise three: Bent-over Dumbbell Rows Staggered Grip Extended Set

Do the following steps:

  1. Complete Bent-over Dumbbell Rows Elbows out 4-6 R.M. on a 4-0-1-0 tempo.
  2. Rest 10 seconds.
  3. Complete Bent-over Dumbbell Rows Elbows In 6-8 R.M. on a 3-0-1-0 tempo.
  4. Rest 10 seconds.
  5. Complete Barbell Bent-Over Rows 12-15 R.M. on a 2-0-1-0 tempo.
  6. Rest 2 minutes.
  7. Repeat steps 1 to 6 twice.

Exercise four: Incline Flyes Staggered Angle Extended Set

Do the following steps:

  1. Complete 60 incline dumbbell flyes 6-8 R.M. on a 4-0-1-0 tempo.
  2. Rest 10 seconds, lower the bench angle to 45 degrees while resting.
  3. Complete 45 incline dumbbell flyes 6-8 R.M. 8-10 R.M. on a 3-0-1-0 tempo.
  4. Rest 10 seconds, lower the bench tangle to 30 degrees while resting.
  5. Complete 30 incline dumbbell flyes 6-8 R.M. 8-10 R.M. on a 2-0-1-0 tempo.
  6. Rest 2 minutes.
  7. Repeat steps 1 to 6 twice.

Believe me, once you go through this routine, your lats and pecs will be extremely “fried.” It will be easy for you to concentrate on the given exercises since the extended set is done at the same station, without having to worry about somebody changing the handles or walking off with your dumbbells. Enjoy.

Yours Free

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