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For the Chest and Back Heavy and Slow Workout Series, you will need various weighted dumbbells. Maximum strength gains will be achieved by going through a series of exercises, performed in a uniquely slow and concentrated manner to eliminate momentum and thereby allow for maximum muscle fiber recruitment.
The workout begins with a warm up and then immediately starts off with chest work. You will do classic exercises starting off with slow sets of dumbbell bench press and then move right into slow sets of dumbbell chest flys. After you have completed the flat sets, you will repeat the same exercises in an incline position to recruit chest muscle fibers from a different angle. Then you will have an optional slow set of push ups to perform. Note: While these exercises may not seem like anything new or different, just wait and see how the heat builds up in the chest region at this slow and focused speed.
Next you will continue with Back work. You will do slow sets of two arm dumbbell rows in a table top position to engage the lumbar region as well as the upper back and you will also maintain a retracted scapular region to engage the postural muscles. Next up are pullovers and deadlifts. These two exercises will also maintain a scapular retraction to encourage good posture. This portion of the workout concludes with lower back. You will do the superman exercise to strengthen the lower back and continue with prone, supine, and reverse planks to strengthen the entire core region. You will complete the workout with a soothing stretch.
Remember the overall effectiveness of the Slow and Heavy Series is not so much WHAT exercises you select but rather HOW you perform them. Get ready to get FOCUSED!!!
