CHEST · VIDEO ·

NATHAN DE ASHA'S CHEST WORKOUT

IFBB Pro Nathan De Asha "The Prophecy" takes us through a high-volume chest workout and gives a sneak peek at his current physique as he gets ready to step on an IFBB stage again soon. Workout fueled by HOSSTILITY pre-workout and INTRA[R3] intra-workout.

Cable Crossover:

Set up two single grip handles set on the highest setting on opposite sides of a cable machine. Grab the handle and bring them down and bend your body to a 45 degree angle. Bring the handles down 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. Work your way up in weight each set doing 15 reps until you reach failure on the last set.

Flat Dumbbell Press:

Set up a flat bench in front of the dumbbell rack. With two dumbbells in hand, lay back and perform a chest press. Begin, by driving the weight up towards the ceiling explosively. Once at the top, slowly return the weight back down, pausing at the bottom. Complete 10 reps and climb up weight each set until you reach failure on the last set.

Plate Loaded Fly Machine:

Lay back and bring the handles down 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. Work your way up in weight each set doing 10 reps until you reach failure on the last set.

Machine Neutral Grip Press:

Set the seat height of the machine, so that hands are inline with lower chest in a neutral grip.Drive the weight out away from you explosively. Once your arms are fully extended, slowly return the weight back down, pausing at the bottom. Complete 10 reps and climb up weight each set until you reach failure on the last set.

Pec Deck:

Set up the seat height of the pec deck so that your arms are inline with the middle of your chest when your hands are grabbing the handles. Make sure you set the range of motion to allow for a good stretch in your chest. Bring the handles together across your body, stopping for a second as your hands are out in front of you. Slowly bring the weight back down and repeat for 10-12 reps. Do three sets and take the last set to failure. On the final set once you fit failure, perform partial reps to allow you to take the set beyond failure.