Chest/Triceps Training under
T.U.T. (Time Under Tension) by Tony Wilder of T-Wild Training |
Barbell Bench Press: (Conventional Reps)
Set #1: Weight: 225 lbs Reps:
22 Rest: 80
seconds
Set #2: Weight:
225 lbs Reps:
14 Rest: 70
seconds
Barbell Bench Press: (T.U.T.)
Set #3: Weight:
225 lbs Reps:
03 6 stop/start positions down/up, pause 3 seconds
Rest: 80 seconds
Set #4: Weight:
225 lbs Reps:
03 6 stop/start positions down/up, pause 3 seconds
Rest: 80 seconds
Barbell Bench Press: (Continous Tension Zone = C.T.Z.)
Set #5: Weight: 225 lbs Reps: 08 no lock out and two inches from touching pecs Rest: 80 seconds
Flat Barbell Bench Press: (Negative)
Set #6: Weight: 275 lbs Reps: 01 24 seconds to lower bar to chest Rest: 60 seconds
Flat Barbell Bench Press: (Drop Set, Conventional Reps = C.R.)
Set #7: Weight: 185 lbs Reps: 12 Drop Weight: 135 lbs Reps: 8 Rest: 80 seconds
Pec Deck: (T.U.T. w/C.T.Z.)
Set #1: Weight:
125 lbs Reps:
06 7 stop/start positions out/in, pause 3 seconds
C.T.Z. Reps: 10
Rest: 70 seconds
Set #2: Weight:
145 lbs Reps:
05 7 stop/start positions out/in, pause 3 seconds
C.T.Z. Reps: 08
Rest: 70 seconds
Dips: (T.U.T. superset w/C.R.)
Set #1: Weight:
Body (178) Reps:
05 5 stop/start positions down/up, pause 3 seconds
C.R.: 8
Rest: 60 seconds
Set #2: Weight:
Body (178) Reps:
05 5 stop/start positions down/up, pause 3 seconds
C.R.: 8
Rest: 60 seconds
Dips: (normal)
Set #3: Weight:
Body (178) Reps:
25 Rest: 70
seconds
Incline Dumbbell Press @35 degrees: (T.U.T.)
Set #1: Weight:
50 lbs Reps:
06 6 stop/start positions down/up, pause 3 seconds
Rest: 60 seconds
Set #2: Weight:
50 lbs Reps:
05 6 stop/start positions down/up, pause 3 seconds
Rest: 70 seconds
Push Ups: (Hands wider than shoulder width and placed on smith bar...feet up on ab ball)
Set #1: Weight: Body Reps: 25 Rest: Work Out Complete!!!