TABLE OF CONTENTS 1. | PVH RR EU a i. NES Tad YOUR CREW Sys UA Ss YOUR QUEST TO AN EPIC CHESTA CALL TO ADVENTURE Human nature is paradoxical. We all fear the dark. The concept of the unknown, to relinquish control to some unseen force, is paralyzing. It is what keeps brilliant young minds encased in the off-white walls of a cubicle prison. The prospect of a secure life, albeit one we do not enjoy, is often chosen over the infinite possibilities of the unknown. Still, we dream. Our history is filled with legends and tales of men and women who over road that innate desire to hide from the unfamiliar. Marco Polo left his home in Venice to cross the perilous sands of Eurasia to discover new spice trade routes. His 24-year journey took him through the dangerous territories of the Kublai Kahn where he amassed great wealth. His perilous, 15,000-mile foot march would go on to inspire the likes of Christopher Columbus. Ferdinand Magellan departed from a port in Seville, Spain on a mission to find an alterna- tive trade route to Asia. His journey, one that cost him his life, took the ships passed the newly discovered Americas to what would become the first successful global circumnavigation. Joan of Arc, a young girl in ancient France was emboldened by the angel Michael, took up arms as a key leader against the British in the Hundred Years War. Amelia Earhart was the first woman to fly across the Atlantic in a solo flight. Just one year after women gained the right to vote, Amelia smashed social norms as she paved her own way across thousands of miles of icy blue unknown We all feel that internal compass. When are feet are firmly planted in well trotted soil, we feel that tug towards our true north.A CALL TO ADVENTURE It may be human nature to fear the unknown, but it would be inhuman not to yearn for adventure. The prospect of some gilded boon existing, half buried, in some distant and dangerous land can override our sense of safety and security. We stock our shelves with books of daring explorers who unfurl ragged, tea stained maps that lead us beyond our safe space. Tales of Robert Louis Stevenson captivate our child like need for dis- covery as a young protagonist faced off against the dreaded Black Beard to claim the namesake of Treasure Island. Life lies beyond the cartographer’s carefully traced lines. Life has an unmistakable zeal for those who bravely step beyond our meticulously crafted, mundane routines. Inside we yearn to join the adventurers and explorers who break free from the shackles of fearful oppression and dare to seek out the treasures on the horizon. It is time that you set sail. The winds of fortune blow open your flimsy barriers and push you towards that mythical, golden treasure that so many dream of, but so few possess. You must will yourself to travel beyond comfort and into a world where you alone deserve to wield otherworldly treasures. X marks the spot. It is time to unlock the treasured chest.The heroic, seafaring, swashbuckling heroes of legendary expeditions are immortalized in epic poems and leather-bound novels. Their belief in some great boon, hidden away for centuries, led them beyond the barriers of the unknown world into uncharted territories. It is this same trail blazing fire that burns within you. If you want to unlock your prized chest, you will need to veer off the well-worn path. You will need to assemble a crew of exercises that can help you navigate the tumultu- ous sea of misinformation to lead you to your treasured chest. QE Zir COPYRIGHT © 2016 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. oFAsea faring explorer knows that his ship is a mere extension of himself. To steer oneself in the direction of their bounty, they must know every truss, every plank, every screw in their ship. A captain must be able to manipulate the entirety of their vessel to travel beyond the graveyard that claimed so many of their forbearers. As you set sail for the ultimate chest, you must first take notice of your craft. You must understand how each muscle fiber connects and moves so that you may move them with strategic efficiency. Harness their unique functions and allow them to work in concert. The journey will be perilous, but we will prepare you to chart a course and build a ship capable of your ambitious destination. (Gyr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. SpYOUR TREASURE MAP as er ie Mat) tce) alo Pa eric Com ncLea CONE AT-M dL eLOLMIACHE LNLe UTA) strength are the result of two major muscles: the pectoralis major and the pectoralis minor. if” dewYOUR CREW 2a Often in legend, great challenges are overcome by a trio of adventur- ers as one. Christopher Columbus, a Spaniard mocked for the gall of his ambitious trip, set off with three ships to discover an entirely new world. The Three Musketeers banded together to fight for justice in a time of classism and corruption. Life imitates art, and as such, your chest muscles combine from three separate origin points. Thus, the pectoralis major is subdivided into three separate groups. The clavic- YIU orem oameli Ce [at 1eoM COMM UM Ce lal em LAT(@ 0] Mor UM UTR The sternocostal part which originates on the sternum between the 2nd and 7th costal cartilages. The costal cartilages are the cartilage at the ends of the ribs that allow the thoracic to exhibit some elasticity. The abdominal part which originates at the front of the fibrous tissue of BtMon me)o1 0 Vo Despite their varied origins, the pectoralis major comes together to join into the same insertion point. The pectoralis major insert into the bony outcropping at the top of the humerus. Ancient land locked explorers knew that they needed to cross the unforgiving sea to unlock great gifts. So too does your pectoralis major unlock great abilities by crossing the shoulder joint.YOUR CREW TC aE eS Deltoid Sternum Pectoralis major Biceps ———— brachii hy) j LY Brachialis aN Brachio- =< / ‘ radialisaU aT Every fearsome captain and soldier of fortune that has become synon- ymous with success and perseverance did not complete their journey alone. Though they inspired hope or fear (respective to their moral alignment), their companions provided valuable assistance to make their feat possible. This is the role of the pectoralis minor muscle. The pectoralis minor is a small, triangular muscle that sits beneath the pectoralis major. It originates from the upper portion of the third, fourth and fifth ribs and combines to a flat tendon. This tendon inserts into the coracoid process (a forward jutting portion of the shoulder blade). The pectoralis minor helps you bring your shoulder forward and down. Also, like any good ally, the pectoralis minor improves our ability to breath. Their connection to the ribs can help expand the rib cage and assist in breathing. CHEST ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KA! GREENE, ALL RIGHTS RESERVED. /ee aaa Unlike our swashbuckling heroes, most explorers now split their days between the gym and the desk. Your time spent hunched over your computer, combined with your heavy pushing exercises, can create overactive pectoralis minor muscles. This can pull your shoulder forward and inhibit your ability to retract your shoulder blades and create optimal contraction. An adventurer walks a fine line between daring exploit and futile failure. Perform a doorway stretch everyday and be mindful of your posture to ensure a balanced physique and a CMON NTA Ul ct=(eDOORWAY STRECH 1. Put your arms at 90 degrees and rest your forearms on a door frame. Make sure your upper arm is parallel to the ground. 2. Place one foot forward through the door. 3. Bend your front knee until you feel a stretch in your chest and shoulder area. 4. Hold for 15 seconds. Relax and repeat. Zi COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KA! GREENE, ALL RIGHTS RESERVED.STIFERING YOUR VESSEL The most ubiquitous exercise. All people, whether barrel chested buc- caneer or risk averse, corporate employee, know what the basic chest exercises are. Consequently, every person believes they know how to perform a simple chest workout. What separates the hero who returns with the elixir and the forgotten sailor who crashes upon a rocky shore are the unseen details. Take note of your foot placement, your shoulder blades, and your full body tension during these exercises. Even though the chest is at the wheel, the rest of your body still mans BUMS o) = UCe OU MULL Ker-CULCCSTIFERING YOUR VESSEL ana 1. Plant your feet firmly on the ground. Move them backwards towards the bar as far as possible while keeping your heels on the ground. 2. Position yourself under the bar. Your eyes should line up under the bar. Make sure you are far down enough so that you do not hit the racking pegs during your movements. 3. Grip the bar at the base of your palm and wrap your fingers over the bar. Ra Mm o0 morals ae Mle (e1 ZOU aol 16-10) (0 om 5. Take a deep breath and take the bar off the rack. 6. Keep your upper arms slightly angled as you lower the weight to the bottom of your chest. 7. Stop for a moment and push the weight back up, diagonally to the starting position. 8. Repeat for the desired amount of reps. a.Bs = BLL SSI an Le COMMON MISTAKES 1.Not planting your feet- Uncovering untold treasures is the dream at the heart of any adventure. The journeys are long and full of infinite reasons to turn back. To keep staying forward we rely on some keepsake, some memory, to keep us grounded. Take this same approach when benching. If you do not plant your feet properly, you will not be able to drive your upper back into the bench. This can put your shoulders at risk and cripple your expedition before it gets started. 2.Keeping your elbows at 90 degrees- Ancient Odysseus’s bounty was not some legendary, gold encrusted city or a sea soaked, cedar chest filled with ancient jewels. He wished only to return home to his wife, much to the dismay of the Gods. To do so, this epic warrior needed to pass the sirens whose beautiful song lured many unfortunate soles to their untimely demise. His crew tied him to the mast and plugged their CTR LMM VAN ODA ML ULe UL ete (eco Tun) ne COM ULL When lifting, we want maximal tension on our muscles to cause the most stretching and muscle damage. However, this can come at a cost. If you keep your forearms at 90 degrees you will get a superior stretch for your chest, but it will surely lead you off the course to a legendary fee OMM UCM are URS CMa m ol mo ol (6 1m (On E-UTO M) 3.Not placing the weight at the base of your palms- Often overzealous lifters will take the time to set their feet, pinch their shoulder blades, and forget to grab the bar properly. One small mistake repeated will ensure you never reach your destination. Grabbing onto the bar closer to your fingers allows your wrist to bend backwards. Now, instead of the weight being directly over your forearm, it is placed at an angle to your direction of force. This diminishes your pushing power. Think of it this way, would you ever wield a cutlass or capsizing ship’s steering wheel with just your fingers?STEERING YOUR VESSEL ee EVN aC hi a a a iS ® oFB= = BL a ST TT aC Te ALTERNATIVE WORKOUT STEPS 1.Sit on the end of a bench with a dumbbell standing vertically on each lap. 2.Lay back onto the bench and use your thighs to help kick the Mi-iTe] ala ey-(e.a COM (el0 3.Press the dumbbells up so that they are directly above you at shoulder width. 4.Rotate the dumbbells so that they are at about 45 degrees. 5.Keep your upper arms slightly angled as you lower the weight to the bottom of your chest. 6.Stop for a moment and push the weight back up, diagonally to the starting position. 7.Repeat for the desired amount of reps.STEERING YOUR VESSEL ay aT ae CTT} _- UPPERPECTORAILS “hut PSTEERING YOUR VESSEL ny ya Tay) 1. Grab a plate of a low to moderate weight. You can hold two plates together. PASI RU wom Reo ai-le 118 3. Retract your shoulder blades. 4. Press your palms together on each side of the weight with your fin- gertips facing forward. This will be your starting position. 5. Extend your arms fully and focus on contracting your chest. Hold this 6.position for three seconds. 6. Return to the starting position. 7. Repeat for the desired amount of reps. TTT (sy 1. Not retracting your shoulder blades- Sometimes we must make small sacrifices to gain great bounties. This does not apply to proper should position during the svend press. If you do not pull back your shoulder blades you put your shoulder at increased risk of injury. If you find that your shoulders still fall forward, or you cannot keep your weight at chest height, the weight you are using is too heavy. Embark upon a task that is challenging but allows you to move progressively towards that treasured chest. 2. Grabbing the weight with your fingertips- The goal of the movement is to provide constant tension on the chest. If you are using your fingers to hold up the plates, it decreases your chest activation and diminishes the effectiveness of a movement. Would you rather take a ship that allows you to move slowly but surely towards that coveted giant “X” or travel twice as fast, but in the wrong direction? Remember your goal and train appropriately. Remember, an undisciplined adven- turer is a doomed one.CHEST DIPS ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KA! GREENE, ALL RIGHTS RESERVED. (ZtSTEERING YOUR VESSEL an ee 1. Grab a dip bar and elevate your body until your arms are locked out and your body is off the ground. 2. Cross your legs and bend them at the knee until they are perpendic- ular to your body. 3. Tilt your body forward about 30-45 degrees. You should feel a slight stretch in your chest. This will be your starting position. 5. Lower your torso in a controlled manner while keeping your elbows close to your body. 6. Lower until your shoulders are slightly below your elbows. 7. Press down and lift your torso back up to the starting position. 8. Repeat for the desired amounts of sets and reps.Bes =) (Ba aT ea | 1.Moving your shoulder out of your socket- A good treasure hunter knows that they need to master their own devices if they are to succeed in a foreign world. Gyms worldwide have varying weights, Tanke Colal aot MMOL MOTI UnnTeyss = UNM RT-\ oR oll- COX AAC LeU Rex perform dips. That’s what makes the dip a great, weight free tool to carry in your satchel. However, it must be employed properly. It is a free-range movement that does not require weight to properly target the muscle, but it still requires a precise methodical approach. If you allow your shoulders to roll forward, it puts the shoulder socket under specific counter stress. As you lower your body, make sure to pinch your shoulders back to keep your shoulders in a safe position. 2. Not leaning forward- The dip can be augmented to suit a variety of needs. We need to be precise in our steps so as not to fall to our doom. If you do dips completely upright, you negate the intense stretch of your pectoralis minor and major. This will do wonders for your triceps but will ensure you always fall short of securing a legend- ary chest.STIFERING YOUR VESSEL ” STANDING CABLE FLYS , ea a aSTEERING YOUR VESSEL MCCUE Ua ae BYTE R TTY 1. Set two pulley machines at a level above your head and attach a handle grip. 2. Grab each handle and take a staggered stance with one leg in front of you and one in line with the pulleys. 3. Slightly bend your elbows and bend forward about 20 degrees. This will be your starting position. 4. Slowly contract your chest, bring the cable down in an arc. 5. Bring your hands together. Your arms should come together halfway between the bottom of your chest and your navel. 6. Contract for 1-2 seconds before returning to the starting position. UN ELC) 1. Not bending your elbows- It is natural to believe that bending one’s arms will somehow decrease their strength and muscle activation. We do not set sail alone and we can not activate one muscle without the cooperation of the surrounding groups. If you do not bend your elbows you risk placing undue stress on the bicep. 2. Using a weight that is too heavy- Ego pushes us to make rash deci- sions that may put an entire voyage at risk. We inherently want to pack on additional weight to force quicker, more explosive growth. However, precision is key to a successful bounty hunt. The most fearsome captain is not the one who wields the biggest ship and sword, it is the one who knows how to move and wield his weapon. If you use a weight that is too heavy, you will have to use other muscles to move the weight and will reduce the effectiveness of the exercise. Reduce your weight and focus on control, precision, and muscle mastery.YOUR QUEST TO AN EPIC CHEST You are living the dream of so many wide eyed, fearless thrill seekers before you. There is something burning deep within you. A fire in your chest that incinerates the mundane tasks of daily life and illuminates a vision of some great fortune ahead. You have stumbled upon this guide that can lead you to that treasure. Allow that burning desire to illuminate your next steps. This is your call to adventure. These workouts will sculpt a barrel chest that may be coveted and will be respected by all you come across. The workouts will be grueling. It will take everything you have to press on despite discomfort. Do not turn back. Remember, fortune favors the bold. nC es AU Sue UA age ene) s_|set1__| sera Peel Par) ses | ser _| rest Ey 16 at rT rn fod Cay esc Series A 16 | 12 A A A 7 pee Incline Bench rT rT cry feed Cy (reco Standing Cable ie Gg amr 8 di 5 14 Pees 16 at rT ord Cable Chest Press |_6 | 65% | 12at70% | at ao% |s5ate5% | 90% | 70%. (esc eres A Par Pa Pa Py 20 pesYOUR QUEST TO AN EPIC CHEST LC TAL atin ay aN aga Waren) Peres eevee eed ‘Set3 or sas [sa6 | Rest Pro ce rT ry aed FO Po recs Machine Chest Fly | 6 | 16 | 12 A A 5 77 eed Incline Dumbbell rey rn rn feed 6 | 65% | 12at70% | Bats0% |5ata5% | 90% | 70% _| 40 seconds Serres CE 20 20 20 Failure | 0 seconds Tat Sat ry forsee ae Ma oy Pecos er GE 20 Ey 20 Failure | 40 seconds