Beef steak chest

Sometimes all that's needed is a manly chest

don't worry If you cant grow chest hair your salvation is the weights!

A. Bench press, slight decline (place 1-2 10kg plates under the front of the bench) After warm up sets,  perform 3 sets of 5, then 2 to 3 sets of 3.

Note: Maintain Fresh reps,  keep grinders to a minimum, dominate the loads, perfromance is the target.


B. Bench press, slight incline. 3 sets using 80 percent of your finishing load of Excercise A. Aim for 10 to 12 reps.

shades optional

Mechanical drop.

1 mechanical drop set. Strip another 5 - 10% off the bar.
Hit 8 - 10 reps using an acromial grip (shoulder width),
rack the barbell rest and breathe for 10 seconds to get partial recovery.
Have your training partner assist you as you unrack the bb now with a standard bench press grip position and hit as many solo reps as possible aim to get into the 6 - 8 rep bracket,
Rack the bar again rest and breathe for 10 seconds before taking a wide grip on the bb and shoot for as many reps as you can plus 1-2 reps with the help of your training partner.
Pick up your lung and grab a breather.

Well done!

C1. Flat DB press 6 - 8 reps with slow lowering phase approx 3 seconds should do.
C2. Super slow db fly 6-8 reps 5s down 5s up.
3 sets


That should leave the old beef steaks well done!

Go chow down