Physique Workout of the Week: Armor-Plated

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This week’s workout is all about building that solid chest we all want! This workout features drop sets and reps to failure. It should not be run more than once per 2-3 week period. This is heavily taxing and requires ample recovery time and should be included in a properly periodized training protocol! As always, lift safe and at your own risk!

 

Armor Plated

1st super set:

Flat Barbell Bench – 5 sets x 5 reps ss/ Dips on parallel bars – 5 sets x AMRAP

Rest 3 minutes between super sets.

Note: Use a spotter or smith machine for flat bench. On dips, make sure your chest is down and you are going as far down as you can without any shoulder pain. Don’t lock out your elbows at the top fully, which will keep tension on the chest. AMRAP: as many reps as possible.

2nd super set:

Incline Dumbbell press – 4 sets x 10 reps ss/ Diamond push-ups 4 sets x AMRAP  

Rest 2 min between sets

3rd super set:

Hammer Strength Flat press – 3 sets x 12 reps* ss/ Decline Cable crossovers 3 sets x 20 reps

Rest 1 min between sets

Note: * Last set is a drop set with 3 drops total. Example : 200lbs AMRAP – drop – 150lbs AMRAP – drop – 100lbs AMRAP – drop – 50lbs AMRAP, no rest in between.

Final super set:

Incline Cable Crossover – 4 sets x 15 reps ss/ Medicine Ball Iso push-ups 4 sets x 10/arm (20 total)

Rest 1 min between sets

Note: MB iso push-ups are push-ups with 1 hand on a medicine ball, passing/rolling the ball to the opposite hand after every rep. I’d recommend an 8 to 12lb ball as the smaller ones tend to be less sturdy.Careful on your wrists as if you lose focus, your hand may roll off!

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