1-day chest specialization

[Baiolo Karonte]

da una vecchia q&a di poliquin. una routine di specializzazione per il petto da fare 1 volta e basta

7:30 Breakfast:

? 1 lean steak
? 2 poached eggs
? 1 slice of whole grain bread
? 1 orange
? 1 teaspoon of flax seed oil
? 3 grams of vitamin C
? 1 multi-vitamin-mineral tablet
? Udo's digestive enzymes (optional)
? 1 serving of Power Drive

9:00 Program A:

? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo, rest 90 seconds)
? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo)

9:30 Program B:

? Chest Dips (4-6 reps on a 404 tempo, rest 0 seconds)
? Incline Dumbbell Flyes (4-6 reps on a 303 tempo, rest 90 seconds)

10:00 Program A:

? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo, rest 90 seconds)
? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo)

10:30 Program B:

? Chest Dips (4-6 reps on a 404 tempo, rest 0 seconds)
? Incline Dumbbell Flyes (4-6 reps on a 303 tempo, rest 90 seconds)

11:00 Program A:

? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo, rest 90 seconds)
? Incline Dumbbell Press (6-8 reps on a 402 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (8-12 reps on a 302 tempo)

11:30 Program B:

? Chest Dips (4-6 reps on a 404 tempo, rest 90 seconds)
? Incline Dumbbell Flyes (4-6 reps on a 303 tempo, rest 90 seconds)

12:00 Lunch:

? 2 chicken breasts
? 1 mixed greens salad
? 1 yam
? 1 teaspoon of flax seed oil
? 3 grams of vitamin C
? 1 multi-vitamin-mineral tablet
? Udo's digestive enzymes (optional)

1:30 Program C (exercises, reps, and tempo differ from the morning workout):

? Flat Dumbbell Press (8-12 reps on a 302 tempo, rest 0 seconds)
? Decline Dumbbell Flyes (12-15 reps on a 201 tempo, rest 90 seconds)
? Flat Dumbbell Press (8-12 reps on a 302 tempo, rest 0 seconds)
? Decline Dumbbell Flyes (12-15 reps on a 201 tempo, rest 90 seconds)

2:00 Program D:

? Incline Dumbbell Presses on a Swiss Ball (1 x 15-20 reps on a 201 tempo)

2:30 Program C:

? Flat Dumbbell Press (8-12 reps on a 302 tempo, rest 0 seconds)
? Decline Dumbbell Flyes (12-15 reps on a 201 tempo, rest 90 seconds)
? Flat Dumbbell Press (8-12 reps on a 302 tempo, rest 0 seconds)
? Decline Dumbbell Flyes (12-15 reps on a 201 tempo, rest 90 seconds)

3:00 Program D:

? Incline Dumbbell Presses on a Swiss Ball (1 x 15-20 reps on a 201 tempo)

3:15 Mid-Afternoon Snack:

? 1 serving Grow (or some other meal replacement drink)
? 1 low-glycemic index fruit, like an orange or pear
? Udo's enzymes (optional)
? 1 serving of Power Drive

4:00 Program E (high reps):

? Incline Dumbbell Press 912-15 reps on a 201 tempo, rest 60 seconds)
? Barbell Bench Press (15-20 reps on a 201 tempo, rest 60 seconds)
? Incline Dumbbell Press (12-15 reps on a 201 tempo, rest 60 seconds)
? Barbell Bench Press (15-20 reps on a 201 tempo, you'll have to decrease the weight on the second set)
? 20 grams of glutamine in 8 ounces of water

4:30 Program F (high reps):

? Decline Dumbbell Presses (1 x 20-25 reps on a 101 tempo)

5:00 Program E (high reps):

? Incline Dumbbell Press (12-15 reps on a 201 tempo, rest 60 seconds)
? Barbell Bench Press (15-20 reps on a 201 tempo, rest 60 seconds)
? Incline Dumbbell Press (12-15 reps on a 201 tempo, rest 60 seconds)
? Barbell Bench Press (15-20 reps on a 201 tempo, you'll have to decrease the weight on the second set)

5:15 Snack:

? 2 pieces or servings of low-glycemic index fruit, like mandarin, apple, orange, pear, cherry, etc.
? 20 grams of glutamine in water

5:30 Giant Set (high reps):

? Incline Dumbbell Press (12-15 reps on a 201 tempo, rest 0 seconds)
? Barbell Bench Press (15-20 reps on a 201 tempo, rest 0 seconds)
? Flat Dumbbell Flyes (12-15 reps on a 201 tempo, rest 0 seconds)
? Incline Dumbbell Flyes (15-20 reps on a 201 tempo)

6:00 First Recovery Feeding:

? 2 servings of Champion Nutrition Creatine Extreme
? 20 grams of branched-chain amino acids
? 2 grams of vitamin C
? 4 tablets of Champion Nutrition OxyPro
? 800 mg of phosphatidyl serine

7:00 Second Recovery Feeding:

Blender drink consisting of:
? 1 Grow (or other meal replacement drink)
? 125 grams of carb powder
? 10 grams of creatine
? 20 grams of glutamine

7:30

Now that you're warm-up is over, it's time to get down to the real workout?nawww, just kidding. It's over. You survived. Slap yourself on the back, if you can.