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The MVP Chest Workout

December 14, 2015 | 0 Comments
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Basic Exercises!

Heavy Weight!

High Volume!

This is how Team MassiveJoes trains to build a MVP Chest!

This ultra high volume MVP (MassiveJoes Volume Protocol) workout will trigger a SAVAGE vein-swelling pump like nothing you have ever experienced!

Not only is the pump the most satisfying feeling you can get in the gym, it is ABSOLUTELY vital for building an anabolic environment and maximising the transport of muscle building nutrients for new muscle growth.

That’s enough talk, we’re not here to FU*K spiders, LET’S GET TO IT!

Here is what we recommend for this workout:

  1. A reliable training partner (Or entire squad!)
  2. A WICKED Pre-Workout Supplement Stack   
  3. A set of TMJ Wrist Wraps

Superset 1: Flat Barbell Bench Press Superset Flat Dumbbell Flyes

If performed correctly the flat barbell bench press is still one of the best exercises for adding overall mass. But don’t just go through the motions… make sure to flex ypur chest hard at the top of the movement, use a full range of motion on every rep, and control the negative phase of each rep to create time under tension. Think of your chest like a spring being compressed in a controlled manner on the negative phase of each rep, and then exploding like a spring under tension on the positive phase of each rep.

Click HERE to check out our  instructional video of how to perform The Flat Barbell Bench Press.

Each set we are looking to hit 10 perfect reps, before immediately moving to the flat dumbbell flye in a superset fashion. 

For the flat dumbbell flye use a slight bend in your elbows, but try to keep the dumbbells as far away as possible from your chest to maximize the stretch and recruitment of your chest muscle fibres. Imagine you are hugging a large tree trunk on every rep. Again we want 10 smooth and controlled reps for every set. 

Complete a total of 10 supersets by working up in weight to the point where you are failing on the 10th rep of each exercise by the 4th superset. The nasty catch with this superset is there are no rest periods at all – continue to rotate between each exercise as quickly as possible! This becomes extremely difficult so feel free to rest pause mid-set if required to complete each superset.

Set 1: Using a lightweight perform 10 reps of flat barbell bench press, then immediately perform 10 reps of flat dumbbell flyes (superset).

Set 2: Using a moderate weight perform 10 reps of flat barbell bench press, then immediately perform 10 reps of flat dumbbell flyes (superset).

Set 3: Using a heavier weight perform 10 reps of flat barbell bench press, then immediately perform 10 reps of flat dumbbell flyes (superset).

Set 4-10: Using a heavier weight than the previous set perform 10 reps of flat barbell bench press, then immediately perform 10 reps of flat dumbbell flyes (superset).*

* Rest pause as needed to complete all 10 reps for each exercise on each superset.

Superset 2: Incline Dumbbell Press Superset Pec Dec Flyes

Now that we’re already through with the first 200 reps, you’re probably ready to pack-up and leave…

But we’re just getting started BABY!

The next superset combines incline dumbbell press with pec dec flyes to target both thickness and detail in the upper chest. The pec dec takes a lot of bashing in the ‘functional’ fitness community, but we feel it is a truly REMARKABLE exercise as it allows you to achieve an INSANE pump without the complication of balancing dumbbells or plates whilst under fatigue… Plus it is a constant tension movement that cannot be replicated with free weights alone.

Same drill as the previous superset, perform 10 reps for each exercise without rest for a total of 10 sets, rest pausing as required.

Click HERE if you need some tips and tricks on how to perform the perfect Incline Dumbbell Press 

Set 1: Using a lightweight perform 10 reps of incline dumbbell press, then immediately perform 10 reps of pec dec flyes (superset).

Set 2: Using a moderate weight perform 10 reps of incline dumbbell press, then immediately perform 10 reps of pec dec flyes (superset).

Set 3: Using a heavier weight perform 10 reps of incline dumbbell press, then immediately perform 10 reps of pec dec flyes ( superset).

Set 4-10:  Using a heavier weight than the previous set perform 10 reps of incline dumbbell press, then immediately perform 10 reps of pec dec flyes (superset).*

* Rest pause as needed to complete all 10 reps for each exercise on each superset.

Superset 3: Decline Hammer Strength Press Superset High Cable Crossovers

Now that we are 400 reps DEEP, it is time for the money set!

The final superset of decline hammer strength press and high cable crossovers is what separates the Average Joe (pun intended) from a weight-room MONSTER! 

Using a hammer strength decline bench press for the final movement helps to save your shoulders and focuses on developing thickness in the lower portion of the chest. Of course if your gym doesn’t have one of these machines you can easily substitute the decline barbell bench press instead. To make sure you’re getting all the benefits of the decline hammer strength bench press use controlled negatives to really break-down the fibres of your chest and crush a full squeeze at the top of each rep.

The high cable crossover is a great single-joint movement to finish off your pecs by flushing your chest with nutrient rich blood and nutrients. To perform the movement set the cables to the highest position and grasp each handle. Start with the handles away from your body at shoulder height with a slight bend in your elbows and begin the movement by actively squeezing your chest until your arms are fully extended in front of your body.

ClickHEREfor an instructional video of how to perform The Cable Crossover

Set 1: Using a lightweight perform 10 reps of decline hammer strength press, then immediately perform 10 reps of high cable crossovers (superset).

Set 2: Using a moderate weight perform 10 reps of decline hammer strength press, then immediately perform 10 reps of high cable crossovers (superset).

Set 3: Using a heavier weight perform 10 reps of decline hammer strength press, then immediately perform 10 reps of high cable crossovers ( superset).

Set 4-10:  Using a heavier weight than previous set perform 10 reps of decline hammer strength press, then immediately perform 10 reps of high cable crossovers (superset).*

* Rest pause as needed to complete all 10 reps for each exercise on each superset.

There you have it! A taste of how Team MassiveJoes goes HAM on chest day!

If nothing else has worked for you, this high volume chest workout is bound to unleash some new GROWTH!

 

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