Today was my last day in Toronto so I introduced a few of my friends to a chest and back workout I have been doing a lot lately. The format is below. Don’t be fooled by the light weight. It gets pretty bad, pretty fast. This has quickly become one of my favorite workouts to develop an incredible chest pump with a minimal amount of weight. I hope you enjoy it.

Workout: 

50x Pull-up

Strict, Dead Hang, No Kip

Done in sets of 5 reps

Then:

Bench Press Hell Ladder:

10 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

9 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

8 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

7 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

6 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

5 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

4 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

3 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

2 reps of Bench Press @ 95lbs +

20sec Hold at Full extension +

1 reps of Bench Press @ 95lbs +

20sec Hold at Full extension

The entire Ladder should take approximately 4 minutes and 30 seconds. You cannot rack the bar at any time. Complete two sets of this with 4 minutes rest between each set.

Then: 

“Westside Barbell” Alternating Dumbbell Bench Press Exercise:

Use two 25lbs dumbbells. Lay on a bench. Hold one dumbbell in the low position and the other at full extension. The one in low position cannot touch your chest or shoulders. With the arm in full extension do as many bench presses as possible in two and a half minutes. If you get tired the only place you can rest is full extension. Switch positions at two and a half minutes and do the same (except with opposite arms).

That is one-five minute set. Do two sets with 1 minute rest between each

Then:

50x Pull-up

Strict, Dead Hang, No Kip

Done in sets of 5 reps

Participants: 

Bobby Maximus, Ryan Harman, Jonny Meinen, Dennis Halfpenny

Time: 

One Hour

Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Project Maximus Youtube page:

https://www.youtube.com/projectmaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…