This training program is great for all those who are not satisfied with their results and progress on the chest muscles, and all practitioners who want to try a new and more intensive training program.
This training program combines exercise with one handed weights, then more varieties of bench-press exercise and the inclusion of super series and tri-sets training technique.
On the following link you can read more about super series, while on the following link you can find out what is tri-sets training technique (along with some advanced training techniques).
Due to the sheer volume of this program it is recommended not to combine with exercises for other muscle groups. This training technique is recommended to be done in 1 week. The rest between each series of this program should be 90-120 seconds, while the rest between each exercise should be 2-3 minutes.
1. Incline Barbell Bench Press
You should do 5 sets of this exercise with 4-6 reps in the series. The goal here is to use more weight with which you will be able to make maximum 6 reps. Before starting this exercise, you should do a warm-up for the whole body.
2. Bench Press as part of the Super Series in combination with Dumbbell Flies
You should do 4 sets of this series where the super bench press is the first exercise. The number of repetitions of this exercise should be 14, 10, 8, 6-8 reps in each series, and the weight gain should be gradual in each new series.
Once you make the necessary repetitions in a series of this exercise without resting do 12 repetitions of dumbbell fly which is the second exercise of this great series. For this exercise take a weight that will allow maximum 12-14 repetitions and perform 4 series.
3. Hammer Strength Chest Press
You should do 5 sets of this exercise with 12, 12, 10, 10, 8 reps successively in each new series. The increase in resistance should be in each odd-numbered series.
4. Tri-sets a combination of Decline Bench Press, Decline Dumbbell Flies and Dumbbell Pullover
You should do 4 sets of this training technique. The first exercise of this tri-sets combination is a decline bench press exercise, which is a complex exercise (when performing this exercise the weight should be hung as close as possible to the chest).
For those who perform this exercise for the first time they should use smaller weights. For this exercise you should do 12, 10, 10 and 8 reps successively in each series. Choose a weight with which you can do maximum 10-12 repetitions (and do all 4 series with this weight).
Second exercise is a decline dumbbell flies exercise, which is a complex movement. For this exercise you should choose a weight with which you can do every 10-12 repetitions. The third and final exercise of this tri-sets combination performed is dumbbell pullover where you should perform minimum 12 reps for each series.
5. Cable Crossover
This exercise is an insulating movement and a great way to complete this intensive training program. Depending on how much power you have you may do 3-4 sets with minimum 12 repetitions in the series. If you can, use a larger resistance.