Coach Mike added in a 5th day to my offseason program to hit some extra upper body volume. If I'm going to be going to the 242's, I definitely need to put some mass on. These workouts are generally pretty light and all about chasing the pump and feeling huge at the end of it. They're quickly becoming my favorite training day of the week and I'm not ashamed to say it!
Giant Set:
Machine Chest Press - 4 sets of 8 reps
Superset with
DB Hex Press w/ 2 Micro Mini Bands - 4 sets of 8 reps
Superset with
TRX Pushups - 4 sets till near failure - big stretch and pause at the bottom, slow negatives
Seated Incline DB Curl
2 sets 15 reps
1 set 12 reps - 1 rep before hitting failure, stand up and do hammer curls till burnout
1 set 12 reps - 1 rep before hitting failure, hold dumbbells in the 1/3rd curl position for max time
Football Bar Curls
5 sets 10 reps
V Bar Pushdowns
2 sets 30 reps
2 set 30 reps, drop set to 15 reps, drop to 10 reps
These toasted my triceps, but there's still more to be done.
Dumbbell Flareouts
4 sets 12 reps
Picked this exercise up from Matt Wenning. I can normally do these with 50's - 55's when I'm fresh, but I was struggling to finish sets with 25's - 30's after the tricep pushdown drop sets. Brutal!
As you can see, this day is all about staying away from the barbell and just having some fun, while putting in good quality hypertrophy work in. The goal is to make all of the movements as strict as possible (no body English) and let the muscles do the work, keeping a heavy load off the joints as much as possible.