Maybe this is a Geordie thing but have you heard of Roger Mellie? He’s a character in an adult humour comic book called Viz. Anyway, he is known as the master of profanity. Well, I think I’ve just taken his crown! OMG did I swear throughout that workout! I love training my chest and once again I feel well and truly humbled.

You start off with supersets between incline flys and incline presses. There’s nothing new there as you do these exercises in the build phase and let’s face it, they are pretty much standard chest exercises. You do them with great form and slowly so they create a great initial pump. By the time you drop down from 15 to 12 to 8 reps muscle fatigue sets in….and this is the first phase of exercises in this workout! Sensibly, I erred on the side of caution as I predicted the muscle fatigue. I looked at the weights I used during the build phase and took a slight step back. I thought I’d concentrate on nailing the form first and giving myself a platform from which to build. I’m so glad that I did. Little did I know that later in the workout most of my sets ended up being performed until failure. The force sets of chest press with rotation started off well. I lifted relatively heavy and the first 2 sets were great, by set 3 though I was wrecked! I managed to grunt the reps out but this hurt down to my rib cage! After this came the progressive sets, along with the dose of humbling. You perform 15 reps, 12 reps and then 8 reps of incline presses AGAIN after already doing them earlier. This is basically 35 reps non stop though as dropping/picking up different weights is the only rest you get. After that you do it in reverse order. My advice….go light and do them right. To put this into context my 1MR for incline presses I’m guessing will be around 60 kg dumbbells. I haven’t tested this but know I can perform a 120kg bench press. The final set of incline presses in this workout had me screaming whilst belting out 12.5kg dumbbells! During the entire workout, 20kg dumbbells was as heavy as I dared to go. Knowing I have 6 weeks of supposed progression, I know there’s plenty of time to improve and I’m more interested in keeping good form. Close grip press to fly felt great, hitting the inner chest line and the outer sweep of the pecs. You finish off with Cobra to Airplane, decline push ups and Russian twists. The decline push ups felt surprisingly ok and I actually find the ab exercises pretty comfortable (but never easy) as they are relatively untouched throughout a chest workout.

Talk about DOMS too (Delayed Onset Muscle Soreness), well I have a new one for you….it’s called OMS. There’s no delay!!

Beast out

Bulk Chest Workout Details

Superset: 15, 12, 8
Incline fly
Incline press

Force Set: 5, 5, 5, 5, 5
Chest press with rotation

Progressive Set: 15, 12, 8, 8, 12, 15
Incline press

Combo Set: 15, 12, 8
Close grip press to fly

Multi Set:
Decline press up: 15, 12, 8
Airplane to cobra: 10, 10, 10
Russian twist, 20