ISPP 2015

Career Opportunities in Pharmacy

hi I’m AJ Ellison WBFF muscle model
world champion today we did a chest workout it’s not for the faint of heart it’s ten sets of fifteen on the flat
bench five sets of twelve one incline dumbbells when we finished off with five
sets of fifteen on cable fly’s it’s a high-volume workout to pump as much blood as possible in the ches as you can see muscle fibers are working really
hard striations are out just getting as much blood as possible
into the chest nice full thick dense chest
oh yeah the pump is massive it’s a massive massive pump it’s a tough tough
workout mentally it’s tough so the first exercise is flat bench
start with the with the rep that you’re able to do for 15 reps so no matter what
10 sets of 15 I like to increase going up ten sets of 15 is definitely not a common
thin. for legs maybe, for chest not but everybody’s like, AJ how do
you get a big chest? how is your chest so thick. well, there you go if you get to a
sticking point rack it, take ten seconds right rest pause and finish out that set
and then you could probably drop the weight a little bit and then go
again once again just just getting that
massive, massive pump train your chest like you train your legs
basically then you get a big chest I’m not recreating the wheel at all, it’s
just the rep schemes it’s tough the next exercise we moved on to incline
dumbbell presses five sets of twelve yeah so we’re still sticking to a higher
rep range of 12 again the idea is to put as much blood
into the chest as possible so by this time your chest is cached
your chest is absolutely annihilated and that’s what that’s what I was going for then we moved on to cable flyes and
that’s the finishing exercise five sets of fifteen again higher volume, focus
on the squeeze on every rep you feel just obliterated but your body
adapts to what you put it through you put it through stress your muscles freak
out right but they want to handle the workload so the next time you come back
stronger and stronger the first time I did this workout I was
absolutely in the dirt but by the fifth time or sixth time I’ve done this
workout I’m able to push through it’s more of a normal workout now it is my strongest body part definitely one of my dominant body parts well I’m 41 now, 41 – I’m getting old, old
school classic! I like to call classic not old when you think of fitness modeling or
muscle modeling the first visual is chest guys and girls first visuals chest
so it’s good to have a real big dominant chest and broad shoulders after that so guys if you like the workout also
check out my shoulder workout and fit media channel check that out
make sure you follow and subscribe


  1. Thought I recognized this gym.Kings Purely Way Croydon,great gym good bunch of lads.
    Dean and James at the helm.Only trained her for 6 months or so before moving to Selsey.
    Have just joined a gym after two years.Will try some of these workouts.
    Have let myself go a bit and don't need weights around me on dips at the moment.
    Big hi to all the lads in that great gym.

  2. Most bench presses don't go any higher than 5-7 reps per set, 15 is just pure madness. You'd probably need to bench a lighter weight to do that many repetitions per set.

  3. I wonder if this would be good if you reversed the order of the exercises?… It'd be like a giant pre-exhaustion monster set!

  4. Thank you for the tips….i will do it….i think i will need some time till i really can do so many sets and reps BUT i will train to achieve it…

    Thumbs up…

    Ps: I don t understand why so many people leave so much negativity….i thought that sport fans are fair, respectful and with a positive mindset…
    That s what we believe in Germany.

    Pps: greetings to all sports fans and cool dudes

  5. What i heard was that 3 sets are the most beneficial. You proved it wrong. Are you kidding me ? Does more than 3 sets work ???

  6. Kevin levrone said if he did this kind of rep range he shrinks he trained like flex wheeler for a month and lost size with 15+ reps…it does not work for everyone I do better 8-10rep range like a jay cutler, phil heath style with around 16 -18 sets for chest sooo its as follows: 1 min rest periods between working sets

    Flat bench 5 sets pyramiding up in weight from 135 to 315 lb for 8 reps on last set with a drop set of 225lbs

    Low incline DB 4 sets moderate weight around 80-120 lbs 10 reps sets

    Decline bench 4 sets 225lbs 10 reps

    Cable fly 5 sets 12rep moderate weight

  7. I just did the workout but i got it wrong i tought that i have to do 10 sets of 15 on a bench, 10 sets of 12 on a incline and 10 sets of 12 cable fly… Doesnt matter i did it and it was very very hard!!!

  8. I did this workout and it felt amazing and got a massive pump. But the next day I couldn’t push a door open. So so soar

  9. Imagine what the starting weight you'd need would be for 15 reps, when you've got to do ten sets! Sod all! I'll stick to 12/10/8/6! I don't look anything as good as this guy, but I'm not taking anything…

  10. I'm new to bodybuilding I did this workout once my chest 4 days later when it was no longer sore had doubled in size lol best chest workout by far

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