I, Bodybuilder 4 - Chest - Friday

Hands-on-Bench Plyo Pushup — Preactivation

Sets: 4 - 6 Reps: 3 Rest: 15
Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise.
Fly — Ramp

Sets: 4 - 6 Reps: 3 - 5 Rest: 60
Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise.
Bench Press — Preactivation

Sets: 4 - 6 Reps: 3 Rest: 15
Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise.
Incline Fly — Ramp

Sets: 4 - 6 Reps: 3 - 5 Rest: 60
Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise.
Close-Grip Bench Press — Preactivation

Sets: 4 - 6 Reps: 3 Rest: 15
Perform 4 to 6 sets of 3 explosive reps. The main purpose of this exercise is to activate the nervous system and associated target muscle group prior to a Capacity Ramp exercise. As such, you want to induce maximum stimulus with minimal fatigue. To do this, lift the weight with explosive force, and keep the load constant, from set to set. Advanced lifters should use 30% to 40% of 1RM. Everyone else should use 50% to 60% 1RM. *The number of sets is determined by how many sets are performed on the Capacity Ramp exercise. Rest no more than 15 seconds between this exercise and the Capacity Ramp exercise.
Triceps Extension — Ramp

Sets: 4 - 6 Reps: 3 - 5 Rest: 60
Choose the heaviest weight that you can perform 5 repetitions without any sticking points. For most lifters, this is between 70% and 75% 1RM. Set 1, perform 3 reps. Set 2, perform 4 reps. Sets 3 and higher, attempt to do 5 repetitions. Stop the exercise when you can no longer achieve 5 repetitions using good form on every rep (do not allow rep technique to breakdown). *The number of sets is determined by your work capacity. Do not, however, exceed 6 total sets. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest no more than 60 seconds between this exercise and the Dynamic Preactivation exercise.

Question of Strength 65
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
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