I Bodybuilder 4 - Chest - Wednesday Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness TrainingVideos I Bodybuilder 4 - Chest - Wednesday by Christian Thibaudeau April 25, 2011April 5, 2021 Tags Chest, Exercise Programs Bench Press from Pins — Max Force Sets: 7   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Floor Fly — Max Force Sets: 7   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Machine Chest Press — Max Force Sets: 7   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Triceps Extension from Pins — Max Force Sets: 3   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Floor Dumbbell Triceps Extension — Max Force Sets: 3   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Triceps Rope Pressdown — Max Force Sets: 3   Reps: 2   Rest: 30 Select the heaviest 2-rep weight you can still accelerate. For most lifters, that will range between 80% and 85% of 1RM. Use this weight on all sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 30 seconds between sets. The idea, however, is to rest the least amount of time required to give maximum effort on the next set. If you selected the correct weight, you should require minimal rest (less than 15 seconds) for the first several sets. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Most Painful Pause Here's how to use iso-holds to stimulate new growth in your hamstrings, glutes, biceps, and more. Training Paul Carter February 18 Training Tip You re Quad Dominant and That s Okay Everyone is, yet for some reason trainers tell you that's a bad thing. Here's the truth. Training Lee Boyce August 26 Training The Best Dumbbell Exercise You re Not Doing Here are the best ways use to dumbbells for muscle growth, strength, and looking good naked. Bodybuilding, Powerlifting & Strength, Training T Nation June 22 Training Do Straight-Arm Pulldowns For Lats Doing straight-arm pulldown nails the lats and enhances your V-taper like no other exercise, only if you use perfect form. Here's how. Tips, Training Christian Thibaudeau February 2