The 28 method.

Plateauing with your gains? Check out this unorthodox workout I discovered a while back on the MusclePharm workout board.  During my last bulk phase, I saw noticeable gains in my chest and triceps after a few weeks on this workout.  It can be done with any muscle group. The slow up slow downs were about 5 seconds for negative and 5 seconds positive.  Each set of 28 is done without rest, each exercise is 3 sets with 2 minutes of rest in between.  Don't fret if you cant use as much weight as usual for these exercises, you're doing 28 reps!


Flat barbell bench
Three sets – Two minutes rest between sets

• 7 regular reps
• 7 slow up and down reps
• 7 reps going halfway down (from lockout)
• 7 reps going halfway up (from chest)

Incline Dumbbell Press
Three sets – Two minutes rest between sets

• 7 regular reps
• 7 slow up and down reps
• 7 reps going halfway down (from lockout)
• 7 reps going halfway up (from chest)

Chest Fly machine
Three sets – Two minutes rest between sets

• 7 regular reps
• 7 slow back and forth reps
• 7 reps going halfway back
• 7 reps going halfway up

Skull crushers
Three sets – Two minutes rest between sets

• 7 regular reps
• 7 slow up and down reps
• 7 reps going halfway down (from lockout)
• 7 reps going halfway up (from head)

Dips
Three sets – Two minutes rest between sets

• 7 regular reps
• 7 slow up and down reps
• 7 reps going halfway down (from lockout)
• 7 reps going halfway up (from bottom of movement)