T Nation

3-D KILLER CHEST WORKOUT

Okay T-Men, here is a little chest burner that my old strength coach showed me. The guy that showed me this workout is named Ed Rubio (a janitor at my old high school whose alter ego was a serious competitive powerlifter), I don’t know if anyone is from Illinois but this man is a stud when it comes to powerlifting, he is only about 5’ 4” 160lbs, but this man was responsible for laying the foundation for all of the progress that I have made in the gym. Now I don’t recommend doing this every chest session, but it is a nice way to add a little variety into your training. The name of the workout was dubbed the “3D” workout, and it entails doing three different exercises in a row with as little rest as possible. Now I am just using my old weights as a guide as to how to determine what you might use, at the time I started this workout I was at a bench press max of 255 (this was about 4 years ago) so you may want to adjust accordingly. Okay, so here it goes……….First, start with bench presses and do 10 reps in a CONTROLLED fashion, don’t be too concerned with your rep tempo but make sure that you aren’t just pushing the weight up and catching it (Oh yeah, the weight I was using for the bench was only 135, but I learned that by the time you get to the end of the workout it will feel like it is 250 lbs). As soon as you get done with that, go ahead and perform 10 reps of incline dumbbell presses (like I said I had to use less weight, which for me was 35 lbs.). Next, as soon as you get done with that go ahead and perform 10 reps of flat bench dumbbell flyes (the weight for this set should probably be the same as the weight for your incline presses). THAT IS IT. Easy, huh? Oh yeah, I forgot something……after that set, wait 1 minute and repeat the process again. You want to do a total of 5 cycles in this fashion with 1 minute rest between the cycles, which makes it a total of 15 sets (5 bench, 5 incline dumbbell press, 5 flyes). This workout will give you a nice kick in the ass and if you are not sore the next few days then there is something severely wrong with you.

Well, today was chest day so I figured that I would try something different for a change. Wow, I can’t even tell you how pumped my chest got after I got done with this workout. I would recommend this workout to the rest of the T-Man population if you want to really burn up your pecs…Even though I felt like a pussy by the time I got to the 4th set of exercises and the weight felt tremendously heavy(I was only using 140lbs), I think that I will add this “3D” thing to my exercise program. Thanx a bunch bro.

Just curious guys, do you normally respond well to high reps and supersets? For a while I was pissed with my chest routine, then I started doing more 5x5 stuff and felt pumped. Thanks. Lata.

"MB Eric: swinging free from his iron tree since 1918."

-Eric

I wish I had that workout for today’s chest workout. I came in the gym at rush hour, all the equipment being taken. I had to wait around, I got pissed, and I ended up having a shitty chest workout.
jut wait till next time…

St. Paulie Girl or Dank, I mean DanK, are the weights for the differing exercises held constant for all five cycles or are they lowered? For example, is it the goal to get 5 sets of 10 with the same weight for each exercise, or should the trainee go to failure on each set of each cycle? BTW, just playin’ about the names…got nuthin’ but love for yaz!

The goal is to keep the weights the same, no increase or decrease in poundages…however you will know if you started w/too much weight if you get to the third or fourth set and you can’t complete 10 reps. As I mentioned, you are only taking a 1 minute rest between “cycles” and no rest between all 3 exercises. As for responding to high vs. low reps, I think that i respond to any change in my program and get some type of result anyway, now I am using the 5x5 but I like to throw in this chest workout once a month or so…But this is also a good workout if you are strapped for time, b/c if done properly it really should only take 15-20 minutes and you are outtie. Peace.