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Muscle Maturity

Maintain a stellar physique while staying injury-free.

Per Bernal

DIP

Hold yourself between the bars of a dip apparatus with your arms extended. Lower under control until your upper arms are parallel to the floor and you feel a stretch in your chest, then push with your chest and triceps to lift yourself back to the start position.

DUGDALE SAYS “I like finishing a chest workout with dips because I believe it’s beneficial to stretch the pecs once they’re fully pumped. Dips invariably work the triceps secondarily, which serves as a good warmup to the triceps exercises I’ll do later in the same workout.”


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Per Bernal

TRAINING NOTES

  • TWO WORKOUT TYPES
    • “ ‘Primary’ workouts most often include heavier weight and intensity techniques such as dropsets, extended sets, and eccentric overload,” says Dugdale. “I vary exercises, reps, and intensity techniques weekly on primary training days. ‘Secondary’ workouts are all about the pump without taxing the central nervous system via sets to failure, which often means lighter weight and higher reps.”
  • YOGA YEAR-ROUND
    • Throughout the year (off-season and pre-contest), Dugdale incorporates one hour of hot yoga (hatha) three days per week in addition to the workouts listed above. 
  • HIIT CARDIO
    • Dugdale doesn’t perform cardio in the o -season. “Pre-contest I’ll do 10 minutes of Tabata-style training on an Assault Air Bike a few days a week,” he says. 
  • ABS AND CALVES
    • “I do abdominal and calf work between sets during my secondary workouts,” says Dugdale. 

Per Bernal

 MARK DUGDALE'S CHEST WORKOUT 

  • Flat-Bench Dumbbell Press | SETS: 6 | REPS: 6-8
  • Incline Barbell Press | SETS: 5 | REPS: 6
  • Cable Flye | SETS: 3 | REPS: 6
  • Dip | SETS: 3 | REPS: 8-12

 

  • FLAT-BENCH DUMBBELL PRESS
    • Of the six total sets, the first three are warmup/ buildup sets, and the last three are working sets. Weight is increased on each set; Dugdale typically starts with 60-pound dumbbells and finishes with 120s for his last set. The last set includes two dropsets, in which six reps are done with the initial weight, then around eight and 10 reps on subsequent drops are performed using 75- and 50-pound dumbbells, respectively.
  • INCLINE BARBELL PRESS
    • Of the five total sets, the last four are working sets. Weight is increased on each set— typically starting at around 185 pounds and finishing at 275 pounds— until Dugdale can no longer get six reps (meaning the last set may end up being five reps).
  • CABLE FLYE
    • The weight remains the same on all sets (around 70 pounds per side), and Dugdale focuses on the eccentric (negative) portion of each rep. All three sets are working sets.
  • DIP
    • All three sets are working sets and are taken to failure in the eight- to 12-rep range. “Use an assisted dip machine [if body-weight dips are too difficult], or do weighted dips [if body-weight dips are too easy] to achieve the desired rep range based on your strength level,” says Dugdale. 

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