Controlled Reps Workout

One of my slogans in the gym is ‘you control the weight, don’t let it control you.’ This morning’s chest and triceps workout was similar to yesterday’s back and biceps session. It was all about controlling the weight and using strict form.

No, I’m not getting away from using heavy weights. But I’m not trying to press more weight than I know I can control. I do alternate power techniques from time to time, but I’m listening to my body and its telling me to drop it down and focus on muscle contractions.

Chest Workout

Incline Bench Press: 5 sets x 10 reps
Dumbbell Press: 4 sets x 6, 6, 6, 33 reps
Incline Dumbbell Flyes: 4 sets x 12 reps
Cable Crossovers: 3 sets x 12-15 reps
Hammer Strength Press (one-arm): 3 sets x 15 reps

Triceps Workout

Single-Arm Cable Pressdowns: 4 sets x 12 reps
Rope Pressdowns: 4 sets x 12 reps
Lying Dumbbell Extensions: 3 sets x 10 reps

I started out with incline barbell press. I don’t believe one can have too much upper chest development. And incline exercises really bring out the shape of your chest. I kept the weight moderately heavy, enough to where I could get 10 solid, controlled reps. I did go heavy on dumbbell presses. I was a bit weaker here since I did incline first, thus the reps were low, but still strict.

For the last three exercises I kept the rest between sets at a minimal, like 30 to 45 seconds. This kept my blood flowing and the pump was on key. I moved on to triceps which I also rested minimal between sets. I finished up the workout with some abs and cardio.

Train with Passion,


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