Chest Specialization.pdf

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Adonis Chest Specialization

Pre‐Exhaustion/Post‐Exhaustion

4 – Weeks

2 Workouts Per Week

By: John Barban

Copyright 2009 Adonis Lifestyle LLC

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This four week chest specialization routine is based on two alternating concepts of pre‐

exhaustion and post‐exhaustion.

Pre‐Exhaustion:

A pre‐exhaustion workout is made of super sets that use an isolation exercise followed

immediately by a compound exercise.

Post‐Exhaustion:

A post‐exhaustion workout is made of super sets that use a compound exercise followed

immediately by an isolation exercise. In some cases push‐ups can be used in both positions.

Isolation exercises typically require movement only at 1 joint whereas compound exercises

require movement at multiple joints. In some cases bodyweight exercises can also be used for

either the first or second movement regardless if they are compound exercise or isolation.

For chest specialization push‐ups are the preferred bodyweight exercise that can be used in

both position for pre‐exhaustion.

The following four week program is meant to be used in ADDITION to the base Adonis Index

Workout.

Copyright 2009 Adonis Lifestyle LLC

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Pre‐Exhaustion Super Sets – Chest

Week 1 ‐ Day 1

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Flat Bench Dumbbell Flye

4 13

2

Incline Dumbbell Press

8

2

Cable Cross Over High Finish 4 13

2

Push Ups

Failure

Pre‐ Exhaustion Super Sets – Chest

Week 1 ‐ Day 2

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Incline Dumbbell Flye

4 13

2

Decline Push Up

Failure

2

Cable Cross Over Low Cable

4 13

2

Push Ups

Failure

Copyright 2009 Adonis Lifestyle LLC

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Post‐Exhaustion Super Sets – Chest

Week 2 ‐ Day 1

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Flat Bench Press

4

8

2

Incline Dumbbell Flye

13

2

Incline Dumbbell Press

4

8

2

Cable Cross Over Low Finish

13

Post‐Exhaustion Super Sets – Chest

Week 2 ‐ Day 2

Super Set #

Exercises

Sets

Reps Rest (mins)

1

Incline Alternate Dumbbell Press 4

5

2

Push Ups

21

2

Flat Dumbbell Press

4

5

2

Flat Dumbbell Flye (or pec dec)

21

Copyright 2009 Adonis Lifestyle LLC

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