Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| FLAT BARBELL BENCH PRESS - QUARTER-REP METHOD | 4 | 12 | 1 | |
| FLAT BENCH DUMBBELL FLY QUARTER REP METHOD | 4 | 12 | 1 | |
| INCLINE BARBELL BENCH PRESS - QUARTER REP METHOD | 4 | 12 | 1 | |
| INCLINE DUMBBELL FLY QUARTER REP METHOD | 4 | 12 | 1 | |
| PUSHUPS | 1 | 100 | 0 | |
| CLOSE STANCE PUSHUP | 1 | 100 | 0 |
This chest workout utilizes the "quarter-rep method" on each exercise. The "quarter-rep method" for chest is as follows: lower the weight fully, then press the weight up one quarter of the way, then back down all the way , then fully extend to the starting position.
The ¼-Rep Method adds even more intensity to the bench press, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.
Read MoreFlat Barbell Bench Press - Quarter-Rep Method
Description coming soon...
Read MoreFlat Bench Dumbbell Fly Quarter Rep Method
The Incline Bench Press is one of the top compound pressing movements, and the Quarter-Rep Method adds even more intensity to the exercise, adding an additional quarter-rep to each full rep to create an unbelievable pump and challenge.
Read MoreIncline Barbell Bench Press - Quarter REP METHOD
Description coming soon...
Read MoreIncline Dumbbell Fly Quarter Rep Method
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