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A Mountain Dog Chest Training Session

Tonight was chest and shoulders. My training partner joined me at the f lyes and was able to f ilmthat exercise. This entire six-exercise workout was designed by my coach John Meadows.

Flat Dumbbell Press

Set 1 x 10 reps with 60 pounds (warm-up)

Set 2 x 10 reps with 70 pounds (warm-up)

Set 3 x 10 reps with 90 pounds (warm-up)

Set 4 x 10 reps with 100 pounds (f irst working set)

Set 5 x 10 reps with 110 pounds

Set 6 x 10 reps with 120 pounds

The key here is to get a good stretch and only go to ¾ lockout. Lower the weight slowly and create as muchtension on the pecs as possible. Do this by attempting to f lex them as hard as possible during the eccentricportion of the movement. You won’t be able to use as much weight, but it ’s intense if you get the f eel f or it.

Incline Barbell Press

Set 1 x 6 reps with 135 pounds (f eeder set)

Set 2 x 6 reps with 185 pounds (f eeder set)

Set 3 x 6 reps with 225 pounds (f irst working set)

Set 4 x 6 reps with 245 pounds

Set 5 x 6 reps with 265 pounds

The idea here is to work the middle portion of the exercise to keep constant tension on the chest. Stopwithin two inches of your chest and only go to ¾ lockout. Ideally, you will lower the weight under control andthen be as explosive as possible on the concentric portion of the movement. I didn’t have a spotter so Istayed conservative with the weight and maintained explosiveness.

Incline Flyes with Chains

John actually called f or partner assisted resistance f lyes, but because I wasn’t sure if my training partnerwould make it in, I set my mind on f lyes with chains. This is something I saw Date Tate do while training withhim at elitef ts™. This was my f irst t ime attempting this exercise and it was awesome because they f orceyou to work hard at the top and contract the pecs with f orce.

Set 1 x 10 reps with 2 chains each side (f eeder set)

Sets 2 through 5 x 8 reps with 3 chains each side (4 sets of 8 reps)

Machine Press

Set 1 x 8 reps with 255 pounds

Set 2 x 8 reps with 270 pounds

Set 3 x 8 reps with 295 pounds -> DROP -> 8 reps with 190 pounds + 15 partials

Using a chest press machine, I did sets of eight until the third set. Af ter the eight reps I did a drop set, plusanother 15 reps out of the stretched posit ion.

Machine Rear Laterals and Band Face Pulls

These really lit up my rear delts. The machine rear laterals are to done with a 1-second f lex in thecontracted posit ion, immediately f ollowed by f ace pulls using a band.

Sets 1 through 4 x 15 reps with 140 pounds (machine)Supersetted with…

Sets 1 through 4 x 20 reps with band (f ace pull)

The key is to keep your elbows high and really f ocus on hitt ing the rear delts.

Seated Dumbbell Press

Sets 1 through 3 x 12 reps with 65 pounds

I didn’t want to go heavy on these so I used a 3-second descent on the negative, stopped at ¾ lock-out toincrease time under tension and keep rest breaks to 45 seconds.

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