Starting Waterbury’s 10*3 for fat loss and noticed their is no direct chest work, gone thru old posts and can’t seem to find anything written about it. Has anyone added to this program or had good success w/it? Did day 1 yesterday got beat up but i think from the short rest periods.
Correction: You haven’t found any direct FLAT bench work.
He has decline bench and dips as chest exercise choices.
He isn’t a fan of flat bench, but that doesn’t mean you can’t do use it. I seldom perform anything as recommended. I usually make a changes to accommodate preferences.
If you use the bench, take a narrower grip, say being each hand in an inch or two to balance the load between the chest and the tri’s. Or else, do some direct triceps work at the end of the set.
Good luck with the 10/3, it’s murder at 60 second rest intervals, much less trying to shorten those by 5 seconds every week.
I’am looking at the the program that he put in his article are you saying that you can substitute these exercises involved.
day 1 d-lift,chin-up, fr.sq.,dips.
day 4 back sq, rows, rom. d-lift,mil press thats it for exercises and you cycle in sprints w/jumping rope also instead of 60sec rest the first week is 45 sec that is what i think did me in yesterday, talk about kicking your heart rate up i was sucking some serious wind by the end
Thanks for the help
Print,
You have day one no complete. Not sure if it was on purpose or not but I got this from the article:
Day 1
Weight Training
Exercises: Deadlifts, Chin-ups or Pulldowns, Barbell Front or Hack Squats, Dips or Decline Bench Press
Sets: 10
Reps: 3
Rest: 45 seconds between sets
Load: 75% of 1RM (10 repetition maximum)
Note: Perform all 10 sets of each exercise before moving to the next. This method remains constant throughout the program.
Yes, the short rest period kicks your ass. Now, Pat is suggesting you modify the program to suit your desires. If you want to do flat bench, you can do it instead of the decline. However, if it is your first time doing the program, you may want to do it as is until you can understand where you can make changes.