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Muscle Intelligence - BP - Chest Delts 7 Day Workouts PDF
Muscle Intelligence - BP - Chest Delts 7 Day Workouts PDF
Muscle Intelligence - BP - Chest Delts 7 Day Workouts PDF
muscle intelligence
DELTS
SEVEN DAYS OF WORKOUTS
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n Chest
Chest&&Delts
Delts
THE LOGIC OF
THE WORKOUTS:
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
Intelligently executed breathing could be the biggest performance aid that
no one knows about...yet. Before you train, try a few of these breathing
techniques to: improve performance, increase work capacity, decrease
fatigue, decrease lactate (H+ accumulation), decrease perceived exertion, ADVANCED:
increase aerobic capacity, improve utilization of fat as fuel at higher effort, (DO THE INTERMEDIATE AS WELL)
improve focus and mental performance.
• Only ever breathe through
your nose.
• Sit up straight in a chair,
BEGINNER: INTERMEDIATE: cover your mouth and nose
with your cupped hands.
• Breathe into your cupped
• Only ever breathe through • Only ever breathe through hands with the intent of
your nose. your nose. making the breath as short,
• Sit up straight in a chair, • Sit up straight in a chair, light, and small as you can.
after exhaling, hold your after exhaling, hold your • Never fill your lungs, and
nose for 5 seconds. nose until you feel a strong always aim to keep as much
urge to breathe. air out of your lungs as
• Inhale and breathing possible by staying close to
normally for 10 seconds. • Inhale and breathing full exhalation.
normally 30 seconds. • Think “one centimeter” of air
• Then breathe out and hold
Repeat 5x. in and out only. Not more.
your nose for 5 seconds.
Repeat 10x. • The goal here is to build a • The air going out (and time of
strong air hunger and feel exhalation) should always be
• This should be very easy more than the air coming in.
like you need to breathe.
and only generate a small • The goal here is to
amount of air hunger. accumulate a large amount
of CO2 in the blood and a
strong air hunger that you
don’t let off for a long time.
• Stay with the air hunger and
resist the urge to take a deep
breath.
• Only take tiny sips of air.
• Do this for 5-10 minutes.
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps TEmpo
period
A1 (WU) Cable Pec Fly 4 10 3210 (to muscle
excitation-no
fatigue. Pause in
the stretched
position)
NOTES
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps TEmpo
period
A1 (WU) Cable Pec Fly 4 10 4210 (to muscle
excitation-no
fatigue. Pause
at the bottom)
D1 L
ower Chest DB Fly 4 8 4110 90 secs
F2 C
able Rear Delt 4 12 4021 2 mins
NOTES
rest
Exercise Sets reps TEmpo
period
A1 (WU) Cable Pec Fly 4 10 3210 (to muscle
excitation-no
fatigue. Pause
at the bottom)
NOTES