NPC bodybuilder Justin Shier crushes a chest and triceps workout at 7 weeks out from NPC Nationals.
This workout is fueled by BLOOSHOT Sour Peach Bloodshot and SILO Blueberry Lemonade.
Justin starts his workout by performing a superset of dumbbell lateral raises and shoulder presses with 10-pound dumbbells in order to warm up his shoulders. He starts by standing up tall with a dumbbell in each hand and lifting them out to the side until his arms are parallel with the floor. He controls the weight back down and completes 15 reps. He then brings the dumbbells up to his shoulders and presses them up to the ceiling. Once his arms are extended, he controls the weight back down and completes 15 reps. He does this circuit 3 times.
Next, Justin performs chest flyes on the pec deck in order to put blood into his pecs and improve his ability to contract his pecs. TIP: your chest is not fully contracted if your arms are bent and your hands touch. You want to have your arms fully extended at the end of the movement, when the arms are together. Really focus on a big stretch and full contraction. Perform 3-4 sets of 15-20 reps, do not take these sets to failure.
Incline Smith Chest Press
Set up an incline bench in a smith machine, one notch from flat. Justin pauses at the bottom of each rep to take away momentum and reset each rep. He performs 2-3 reps each feeler set as he climbs up weight each set until he reaches his working weight. Complete 1 set of 8-10 reps to failure. Once failure is attained on the last set, drop the weight down 10 percent and perform one more set to failure.
Set up the seat so that you get a good stretch at the bottom of the movement. Set seat to mid chest height. Perform 2-3 reps per set in order to feel out the weight until you perform one working set of 10 reps to failure.
Incline Hammer Strength Chest Press
Set the seat height so that the handles are inline with the upper part of your chest. Begin by extending your arms and driving the weight away from you, and control the weight down, getting a good stretch. Perform 2-3 reps per set in order to feel out the weight until you perform one working set of 10 reps to failure. Once you hit failure. pause at the bottom, take 15 breaths, and then immediately perform as many reps as you can until failure again. Do this for a total of three failure sets.
Incline Dumbbell Fly
Lay back on an incline bench set to one notch from flat with a dumbbell in each hand. Bring the weights up and together in front of your chest. Hold for a second at the bottom, and slowly return the weight back up until your arms are outstretched parallel with your body. Perform 3 sets of 8-10 reps to failure.
Flat Bench Dumbbell Iso Holds
Lie back on a flat bench with a dumbbell in each hand. Bring your arms down into the stretch position of a chest press. Hold the weight there for 2 minutes. Do not fight the stretch, relax and meditate and let the weight pull your chest open. Perform this one time at the end of the chest workout.
Triceps Pushdown with prime handle with two D-handles
Make sure you are standing tall with chest up and shoulders back. As you straighten the bar, elbows should stay in place and your upper arm shouldn’t move. Once straightened completely, begin to bend the arm and control the weight back up without having the upper arm raise up. Perform sets of 10, increasing weight each set until you reach failure at 10 reps. Once you fit failure pause at the bottom and take 15 breaths and then immediately perform as many reps as you can until failure again.
Set the seat height so that your triceps get a full stretch at the top of the movement. Make sure that you keep your shoulders down so that your triceps can get a good stretch. Keep chest off of the pad and sit up tall. Drive handles down until arms are fully extended. Control weight back down. Do 3 sets of 20 reps to failure.
Machine Overhead Triceps Extension
Make sure you are sitting tall with your butt all the way back in the seat. Kick the foot lever which should lift the handle into position. Grab the bar and begin to bend the arm and have the bar come down towards the back of your head. Straighten arms and drive hands up to the ceiling. Be sure to control the weight the back down. Do 4 sets of 10 reps, reaching failure on your last set. Tip: Keep back flat on the bench to allow for better stretch in the triceps.