Скачать или смотреть Good chest day vs Bad chest day

Good vs bad back day:    • Good back day Vs Bad back day  
Good vs bad leg day:    • Good leg day vs Bad leg day  
Good vs bad arm day:    • Good arm day Vs Bad arm day  

Bad chest day:

Bench press 5x10-15
Dips 3xAMRAP
Chest flies 4x15-20
Cable flies 5x10-120
Push-ups 5xAMRAP

Results: Very long downtimes in between sets, a session that will be spent mostly sitting on your ass instead of breaking down muscle fibers, low quality tonnage due to nonexistent intensity (resulting in heaps of junk volume), generally boring to get through.

Good chest day:

Bench press OR Dips OR Weighted push-ups 3x6-10 + DB/BB/Inverted rows 3x8-12
DB/BB OHP 4x6-12 + French press OR Skull-crushers 4x8-12 + Lateral raises OR Finger curls 4x10-15
DB press OR Decline push-ups OR Cable/DB flies 3x10-15 + Weighted chin-ups 3x5 + Crunches 3xAMRAP

Results: Perfect synergy between muscles worked, allowing for a logical succession of movements that complement one another, pectorals are fed high quality tonnage through limited sets of compound movements with some isolation to finish off the work, while the other muscles of the upper body also receive the attention they require to grow.