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Train for Endurance to Power Past Your Muscle Building Plateaus

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Routine

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Chest & Arms

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
1
Reps
3
Rest
--
A thumbless grip—aka false grip or suicide grip—allows the weight to sit in your palm, aligning the load on top of your joints more comfortably. It is not advised when pressing heavy weight.
Exercise 2 of 4

Incline Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
1
Reps
30-30-30
Rest
--
Perform as a triple dropset, lowering the weight, after every 30 reps.
Exercise 3 of 4

Bench Dip

Equipment
Bench
Sets
1
Reps
100
Rest
--
Exercise 4 of 4

Barbell Curl

Equipment
Sets
1
Reps
100
Rest
--
Use an unloaded bar. It may look wimpy, but not when you’re doing 100 reps. If you have to, stop, rest for 20 seconds, then continue.
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