Joe B. from Little Rock, Ark., sent us his chest workout to review. After one look at it, we knew he needed professional help, so we called in Mike Wunsch, program design specialist for Results Fitness in Newhall, Calif. Wunsch analyzed and revised Joe’s program to get him back on track for big gains. See the original workout below and the new one on the next page.
Joe's Old Workout
Joe’s old workout had him doing way too much work. At 156 total reps, this routine would be increasingly hard to recover from, and it was probably setting him up for a shoulder injury to boot. Wunsch cut back on the volume and upped the intensity.
“He doesn’t need to hit his chest muscles from all the angles,” Wunsch says. “He needs to hit them with all the body’s movement patterns.” That means pressing horizontally, vertically, and with a rotational component for maximal muscle recruitment and balance. Every area of the chest will still get worked.
|Bench Press||5||12, 10, 8, 6, 6|
|Dumbbell Incline Bench Press||5||12, 10, 8, 6, 6|
|Decline Bench Press||5||12, 10, 8, 6, 6|