NExT Chest/Back Workout

Training HIT
1

Dr. Darden

I was wondering what you thought of this NExT chest and back workout. I thought I could do them together since your arm workout covered biceps and triceps.

30-10-30 bench press
10-30 DB Fly
10-30 push up

45 seconds rest

30-10-30 lat pulldown
10-30 DB Row
10-30 DB Pullover

45 seconds rest

8 rep negative dip
8 rep negative chin

45 second rest

Boyer negative dip
Boyer negative chin

I just did the NExT arm workout yesterday and they are awesomely super sore today.

Thanks for your time.

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2

You tell me? Rest another day and report back. Then, do the same after another 24 hours.

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3

I did the arm workout on Wednesday. Are you saying do the workout above on Saturday as in tomorrow?

4

No, rest on Saturday and perhaps on Sunday, depending on how you feel.

5

Cool that was my original plan. I will recover over the weekend and then try it on Monday. Iā€™ll let you know how it goes. Thank you!!

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6

can you explain this?

7

Boyer negative dip and negative chin: Your goal is 60-seconds up and 60-seconds down on the dip and chin. Boyer Coe achieved both the first time he was challenged. The end result is 2 minutes in the dip and 2 minutes in the chin. Iā€™ve only seen a couple of guys work up to that achievement over a 6-month period. Boyer did them in 1982 the first time he tried them. Of course, his arms were some of the biggest and strongest EVER.

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8

That is definitely impressive

9

I did the negative only and did 35 seconds on the dip and 25 seconds on the chin. Not anywhere as impressive as Boyer Coe haha.

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10

If you want to improve on the negative and Boyer style lifts do them first.

That workout you listed is a bear. It might be too much. Dips and chins in that style is an arm and upper body workout in itself.

Those negative reps will catch up to you the amount of volume you have listed.

I like the idea though. I would split that workout in two. Do all the negative chins and dips on a different day.

Having said that if you can sustain the intensity of that workout you are an animal. :sunglasses:

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11

Itā€™s a take in Dardenā€™s arm workout a couple years ago. So yes a lot of work but I will have a total of 4 days of rest before and another 2 after.

12

I feel well rested and recovered so I will be doing the workout today. Iā€™ll post how it goes. I did learn from doing the NExT arm workout that I need to lower weights because those three sets back to back or super tough. Stay tuned.

13

Well that was humbling. Finished in just under 13 minutes. The body weight pushups were a bear after bench press and DB fly. U only got 6 pushups and 15 seconds on the negative.

The back work went pretty good. The weight for the pulldowns was a little light but I work out in my garage gym and I was going as fast as I could to get the back work ready and took a minute to get there.

Otherwise workout was good, my chest and back is gassed right now. My chest measured 42ā€ relaxed at the start and 42.75ā€ relaxed when I finished

14

Chest is completely sore today and probably more sore than itā€™s ever been. I plan to take today and tomorrow off and then get a workout in Thursday before starting Extreme HIT again a week from today.