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Chest Cluster Sets

By September 6, 2016Workout of the Week
Exercise OrderExerciseRepsWorking SetsRest (seconds)Tempo

 

A145 deg Incline Barbell Press2/2/1/16302010
A2Flat Barbell Barbell Press2/2/1/16902010
B115 deg Decline Barbell Press3/3/2/24302010
B2Cable Chest Fly8-104603110
C130 deg Incline DB Press8-103102010
C2Machine Pec Fly12-153603110
Explanation
  • The letter on exercise order tells you what order to do the exercise. So the A superset is first and you will do A1 before A2
  • The slashes (/) in between the rep numbers means a cluster set. To do a cluster set, perform the reps designated by the first number, then rack the weight for 10 seconds. Then perform the reps designated by the second number, and rack the weight for 10 seconds. Repeat this twice more
    • E.g. for A1, you will perform 2 reps, and rack the weight. Then 2 more reps and rack the weight. Then 1 rep and rack the weight. Then 1 rep, rack the weight and rest for 30 seconds before moving onto exercise A2
  • Tempo:
    • The First number (as in 2010) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise.
    • The Third number (as in 2010) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. An X indicates as fast as possible, i.e. explosive (but still maintaining good form).
    • The Second number (as in 2010) is the amount of time to hold the weight/pause at the bottom of the exercise.
    • The Fourth number (as in 2010) is the amount of time to hold the weight/pause at the top of the exercise.
    • Using 2010, you would perform a 2 second eccentric portion (lowering the weight), no pause at the bottom, a one second concentric portion and no pause at the top.

 

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