Bodybuilding 104 - Chest and shoulders

Bodybuilding 104 – Chest and shoulders

The chest and shoulders are not as demanding as the legs and or back so we will do them together. This is not typical dogma for competitive bodybuilders. We are not training to be a well-developed piece of incapable meat though, are we?

The shoulder structure is tricky. It is designed to be the most mobile joint we possess. Weight training has in the not too distant past made this joint immobile. Corrective exercise apart we will train these structures and make them maximally mobile, strong, and shapely.

If you have not read BB101, BB102, or BB103, read them to understand the A, B, & C workouts.

A.   Easy

a.     Rear delts with a cable and rope – 3 sets x 15-20 reps

b.    Lateral delts with a db – 3 sets x 10 reps

c.     Push press – 5 sets x 5 reps

d.    Dips – 3 sets x 10 reps     TRAIN TOMORROW!

B.    Moderate

a.     Barbell bench press – 5 sets x 5 reps

b.    Db overhead press – 3 sets x 10 reps

c.     Rear delts with db – 3 sets x 10 reps

d.    Lateral raises with cable – 3 sets x 15 reps

              REST 2-3 DAYS BEFORE TRAINING C

C.    Hard work

a.     Incline barbell bench press – 5 sets x 10 reps

b.    Barbell push press (front or behind) – 5 sets x 5 reps

c.     gs1 Rear delts with cable and rope – 3 sets x 15-20 reps

d.    gs1 lateral raises with db – 3 sets x 10 reps

e.     gs1 seated db press – 3 sets x 10 reps

REST 3-5 DAYS BEFORE TRAINING A

Giant sets after heavy pressing is hard enough for the structures involved here. Set a cable pulley at chest height and attach the triceps rope to it. Grab the rope from underneath and do a back double biceps pose for the cable and rope rear delt exercise. The hands should finish slightly behind the ears. I used to be a big fan of flyes but no longer believe they are safe.

Get stronger doing YOUR workout!