T Nation

7 exercise Chest workout?

Hey, so i’ve seen some videos of John Meadows where he shows a way to use your 7 favorite exercises for a muscle group all in one workout. Basically you do warm up with the first exercise, and then do a set to failiure. Then you do one feeder set for each exercise and then one set to failiure.
Was trying to put together a program based on this, here is an example chest day with upper chest emphasis.

  1. Low to High Fly: 5 warm up sets, 1 set to failiure
  2. Low Incline DB Press: 1 feeder set, 1 set to failiure
  3. DB Incline Fly Press: 1 feeder set, 1 set to failiure
  4. Converging Machine Press: 1 feeder set, 1 set to failiure
  5. Cable Fly: 1 feeder set, 1 set to failiure
  6. High to low Cable Press: 1 feeder set, 1 set to failiure
  7. Decline Push up: 1 feeder set, 1 set to failiure

Week 1: 3 RIR on all sets
Week 2: 2 RIR on all sets
Week 3-5: Failiure
Week 6-8: Intensity teqnuice on 3 of the sets, regular set to failiure on 4 sets.

Does this plan look solid?

A post was merged into an existing topic: How Much Work for Different Chest Divisions?