Chest Training | “54321” Training Principle | IFBB PRO JOSE “FLEX” DIAZ

Chest Training – IFBB MENS PHYSIQUE PRO Flex Diaz “54321” Training Principles

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John Gabucci

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Owner and Editor of Ultraphysiques.com

My name is Jose “Flex” Diaz Men’s Physique IFBB Pro and in this article I’ll be explaining my “54321 Method” along with my offseason chest routine. The “54321 Method” is simple, pick 5 exercises and the sets and reps will be as followed: 1st exercise 5 sets 5 reps, 2nd exercise 4 sets 12,10,8,5 reps, 3rd exercise 3 sets 12-15 reps, 4th exercise 2 sets 10 reps and 5th exercise 1 set till failure.

This training philosophy allows The incorporation of both low volume for size and strength but also high volume for muscle toning and muscle endurance getting the best of both worlds.

In my chest routine I usually start off with a incline movement seeing that my upper chest needs the most improvement. By starting with a incline movement in the beginning of your workout you will be able to hit it harder thus the 5 sets 5 reps. I then move on to flat DB press doing 4 sets starting with a moderate weight doing 12 reps and progressing each set until I reach my heaviest set for 5 to 6 reps. By the time you get to your last set of flat DB press your chest should already be fatigued making even the “easiest” weight seem heavy. Remember form is most important, so don’t sacrifice form for heavy weight. Next is 3 sets of 12-15 reps of cable crossovers. With this exercise I like to pump it out! Getting a good stretch and letting the blood pump into my chest, squeezing at the bottom phase of the movement. 4th exercise is body weight dips 2 sets 10 reps. Might not seem like much but at this point your chest is going to feel skin tight! Remember incline your body and go at a nice steady pace 2 seconds up 2 seconds down. Last but not least I finish my chest workout with 1 set of all out push-ups usually getting about 30 reps.


As you can see I’m involving low volume with high volume, heavy weights all the way to body weight. Give this a try and you won’t be disappointed!

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