I’ve been progressing things rather nicely for your convenience in this four part series on chest training.  This routine will bring your game up considerably in the gym and you will see some definite improvement in your strength endurance if you really push yourself to the max in this 4 part series.  Last week we focused on free weights and the first week we focused on bodyweight exercises, so this week we are going to piece these 2 elements together to get the ultimate in cross training in the gym.

Give this your best and stay honest.  Remember the weight (volume) that you used from last week and keep that same amount this week.  You may notice it to be a bit harder to perform after completing the bodyweight exercise.  If you are unable to perform the same weight, that’s alright, you can build up to that endurance in due time.  Consistently work on it and before you know it, this routine will be a cake walk.   Own it!

Exercise
Repetitions
Rest
Handstand Push ups
10
30sec.
Incline Push ups
10
30sec.
Push ups
10
30sec.
Decline Push ups
10
30sec.
Close Hand Push ups
10
30sec.
Dips
10
30sec.
Dumbbell Overhead Press
10
30sec.
Incline Bench DB Press
10
30sec.
DB Press
10
30sec.
DB Flys
10
30sec.
DB Close Press
10
30sec.
Dips
10
30sec.
Repeat the sequence
-Dale L. Roberts
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