Absolute Destruction

Absolute Destruction
This is the workout to absolutely destroy your chest and shoulders. By the time the hour or so this workout takes to complete you should be drenched in sweat and gasping for air. Your shirt should be a sweaty mess and your brain should be bubbling. Think you handle it? Good, let's get going.

Hammer Incline Press:

            1 set moderate weight x 8 reps
            1 set moderate-heavy x 6 reps
            2 sets heavy as hell x 5 reps

* That second heavy as hell set is going to kill, that really sucks but is absolutely necessary. Without pain there is no growth.

Flat Bench Dumbbell Presses:

            1 set light moderate weight x 8 reps (just get used to the movement)
            1 set moderate-heavy weight x 6 reps
            2 set very heavy weight x 5 reps

* Ahh Gawd, ahh gawd no. These kill. You need to struggle with these. The dumbbell are sometimes difficult to control, this is good because it build stabilizing muscles.

By now, you're just about ready to roll over and die, one time I actually puked after that last heavy set. Chest takes a lot of of me. Now get some water and finish this workout. Whether or not you're able to come back and toss around so more weights will be a great measure of your character. I know you're hurting, I know you're out of breath, I know you want your mommie but finish the workout.

Seated Dumbbell Shoulder Press:

            1 set moderate-heavy x 6 reps
            1 set heavy x 5 reps
            1 set as heavy and humanly possible with good form x 4 reps

* This is what you do. Grab an adjustable bench. Fix the incline to a little bit more than 90 degrees and get a spotter(folding is not unusual by now).

That last set for 4 reps is to give you something to look forward to next time. I challenge myself to be able to hit 5 the next time. Lifting weights is all about challenges.

Are you dead yet? By now you should be so fried you're leaning over a bench trying desperately not to lose lunch for the second time today.

EZ-bar Upright Rows:

            1 set heavy x 5 reps
            1 set as heavy as humanly possible with good form x 4 reps

* This is for that last pump. It's just to burn out that unwanted acid build up in the muscles. Try to get to five on that last set, you'll fold but you'll do it next time.

Keep in mind that no matter how heavy you go your form always has to be perfect. Injuries suck. If you lift as heavy as you can with good form you'll be plenty sore and never injured. Class dismissed

Forcillo's Gym is based in Toronto, Canada James Forcillo can be reached by email at forcillosgym@hotmail.com Back to the Workouts