Muscular Endurance for Chest (FULL SWOLE WORKOUT)

In the Fitness Culture app, during certain training blocks, we program days with extremely high rep sets to work on our muscular endurance. We actually get a lot of new members who are worried about strength loss because we hit them with this type of training right out the gate. If they stay the course they almost always hit PRs at the end of the training cycle.⁣
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In our opinion working on muscular endurance sets the foundation to build on for any new training cycle. The better your endurance is the better chance you have to squeeze out those extra few reps during your heavier sets.⁣
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In today’s trainer from the SWOLE program, we paired some high rep chest work with exercises for our upper back and external rotators of the shoulder. Adding these exercises to our chest day allows us to get in some quality work during our rest time without taking away from our performance in the main lifts for the day. It’s a great way to get the most bang for your buck and stay structurally balanced.⁣
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Warm-Up⁣
Pass Throughs 2×20⁣
Push-Ups w/Slider 2×5 each⁣
External Rotations 2×15 each⁣
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Workout⁣
1a. Bench Press 3×20⁣
1b. Band Pull-Apart 3×20⁣
Rest 90 seconds⁣
2a. Neutral Grip Alternating DB Bench 3×15 each⁣
2b. Facepulls – 3×15⁣
Rest 90⁣
3a. Incline Machine Press 3×20⁣
3b. Single Arm Bent Over Cable Rear Delt Fly 3×15 each⁣
Rest 90⁣
4a. Crossbody Decline Press 3×15 each⁣
4b. Machine Rear Delt Fly 3×15⁣
Rest 90⁣
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