By Beau Radclyffe-Thomas
This workout routine follows the principles of POF training. POF (Positions of Flexion) training is a simple training concept based on hitting a target muscle from three different angles: a midrange maximum force position followed by a maximally stretched position and finishing with a maximally contracted position. This is done to hit the muscle group from every angle in all of its contractile movements in as short a time as possible.
Warm-up for 5 minutes, stretching the shoulders and chest as well as doing light side raises and shoulder presses with the 2.5kg – 5kg dumbbells; also add in some rotator cuff movements.
Once you are thoroughly warmed up begin with a compound movement for the chest: these include barbell and dumbbell press. I would typically use an incline barbell press to hit the upper chest, and I find it a safer compound movement than flat bench press in regards to avoiding injury. Do two warm-up sets before moving onto your working sets, do four sets pyramiding up in weight and down in reps. On the final set aim for 6-8 reps, and use a drop set for added intensity.
Then you will move onto an exercise that works the chest in a stretched position, for this you will do either flat or incline dumbbell flyes; focusing on the stretch at the bottom of each rep and keeping constant tension on the chest. Do one warm-up set followed by four working sets in the 10-15 rep range.
Once this is complete move onto your final exercise, one that maximally contracts the chest, you can choose from a number of exercises including cable crossovers and machine flyes; just make sure to focus on squeezing and contracting the chest on every repetition and holding the weight in a contracted position for two seconds before lowering it. Perform four sets, again staying within the 10-15 rep range on every set.
This is a very brief workout, and you should be finished in 30-40 minutes; you can also play around with rest times. I recommend resting for longer time periods between each set on the compound movement and keeping rest periods short (30-45 seconds) on the stretched and contracted movements.
Incline Bench Press: 4 sets (12-6 reps)
Incline Dumbbell Flyes: 4 sets (12-15 reps)
Cable Crossovers: 4 sets (15 reps)