Endurance Training for the Chest

Flat Dumbbell Press:
Set  #1:        Weight:    80 lbs        Reps:    30        Rest:    90 seconds
Set  #2:        Weight:    80 lbs        Reps:    25        Rest:    100 seconds
Set  #3:        Weight:    80 lbs        Reps:    25        Rest:    120 seconds
Heavy Set:  (Shock set)
Set  #4:        Weight:    105 lbs      Reps:    10        Rest:    100 seconds

Jeremy:  Like with all my training nothing here is set in stone and should always be modified by the person taking the program on.  The rest periods set within this program are simply "generic" numbers and should be changed to fit your training.  When I do this program my rest periods will change almost with each set simply because I go on how my body feels and whether or not it is ready.   Plus, like you said, pause, then finish your set when you feel the need.  Another thing, that I will sometimes incorporate into my third set is simply turn it into a drop set...which is gonna burn like HELL!!!  I figured you could use this training program to give yourself some ideas of what you are after when it comes to high reps with heavy weight.  Sometimes on the forth set I will do barbell work with 225 to make a simple change and hit the muscles completely different.  On that set I will use a very slow and contolled form, perhaps a 3, 1, 2 scheme.  Something you might think of trying in the future is half reps...I do this sometimes, after doing say 20 reps I will only allow the dumbbells to come back down about half way and push them right back up for another 10 reps.  Let me tell ya this will light whatever muscles you are working on fire!

Note:  When you chose the weight that you are going to use chose CAREFULLY.  Your goal on each set is to press that weight for 20 plus reps without forcing any reps...meaning you CAN NOT use the help of a training partner.  If you do incorporate forced reps into this training only do so on the final set, because if you add them in prior to that set you will burn yourself out and will NOT be able to attain the level of reps required to affect your muscles properly.  The speed in which you do the reps is of GREAT importance as well...stay under control as you press and lower the weight and DO NOT go so fast that you will end up losing control of the dumbbells.  Use a speed just a bit faster than what you normally would when doing your pressing movements and as you press the weight up turn the hands so that the palms will be facing one another at the top of the movement.  Simple way to change this routine up is to do incline or perhaps decline presses in place of the flat press.

Dips:
Set  #1:        Weight:    Body        Reps:    50        Rest:    100 seconds
Set  #2:        Weight:    Body        Reps:    30        Rest:    90 seconds

Pec Deck:
Set  #1:        Weight:    185 lbs        Reps:    20        Rest:    90 seconds
Set  #2:        Weight:    175 lbs        Reps:    20        Rest:    90 seconds
Set  #3:        Weight:    160 lbs        Reps:    failure   Rest:    90 seconds

Jeremy:  I know you don't have a pec deck so...does your set up have cables?  Can't remember if it does or not...been far to long.  If it does and you can do single arm crossovers think Kung Fu. :)  What I mean by that is think of how a Kung Fu master will use very slow/methodical movements in a squated stance and incorporate that some type of training into your cable crossovers.  Think...body angles and where the hand starts and ends, finish each rep with a hard squeeze.  Do you have a double ended rope?  If you do pull it all the way through it's connector and turn it into a single end rope.  If you don't have one this will be harder to accomplish.  This is where things get confusing not only for you but for me as well cuz I don't always explain myself in a very articulate manner.  :(  Hopefully you understand what I'm after here.

Incline Press w/Hammer Strength:
Set  #1:        Weight:    100 lbs per side        Reps:    25        Rest:    100 seconds
Set  #2:        Weight:    100 lbs per side        Reps:    22        Rest:    100 seconds
Set  #3:        Weight:    90   lbs per side        Reps:    failure   Rest:    Work Out Complete

Jeremy:  No Hammer Strength I know so do incline dumbbell or barbell press or a combination of the two...say two sets dumbbell and one set barbell or vice versa.  Again, this is merely a suggestion type of routine and you take it for what it's worth to you.  I don't know if you want to add in shoulders with this or perhaps some abs or whatever you think YOU should incorporate into it or if you simply can just get some ideas from this routine to make one of your own.  Hope this helps you out in some way and if you have questions on it please feel free to ask.

Note:  An easy change up for the incline hammer strength presses is to simply use the different grips that are on the machine.  So you could do one set with one grip and then switch it on the next or you could do two sets with the same grip and for the final set switch to the other grip just to shock the muscles with a different feel.

To make this training even more advanced than what it currently is is to simply play with the rest periods between the sets.  Or you could superset some of the exercises.  Another way is to add in drop sets...where you could start with the 80 lb dumbbells and when you do as many as you can with them drop down to say 40s and pump out 10 more or whatever you can.  Have fun!!!!!  Remember, the weights listed here are NOT what you HAVE to use, every one is at different levels so it is up to you to find what weight is appropriate for you.  LEARN your BODY!!!