Decembulk

6 Minute Chest Finishers

Jason Maxwell, CPT

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Decembulk

Copyright 2012-2014 by Jason Maxwell

All rights reserved. No part of this work may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording,
or by any information storage or retrieval system, without the prior written permission
of the copyright owner and the publisher (Jason Kenneth Maxwell). There are unique
embedding codes in this pdf file that track any illegal downloads or distribution. Any
illegal distribution results in fines starting at $250,000.

ISBN XXXXXX
13 (paperback): XXXXXXX

ISBN 10 (paperback): XXXXXXXXXX

ISBN 13 (electronic): XXXXXXXXXXXXX

ISBN 10 (electronic): XXXXXXXXXX

Trademarked names may appear in this book. Rather than use a trademark symbol
with every occurrence of a trademarked name, we use the names only in an editorial
fashion and to the benefit of the trademark owner, with no intention of infringement
of the trademark.

Jason Maxwell didnt invent the terms Decembulk or Movember. He just thinks
that theyre good ideasespecially Decembulk. He thinks John Romaniello is the
creator of this term. If thats true, hats off to him for such a sweet idea.

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Disclaimer
The following information presented is only for informational purposes and should
not oppose against any medical advice from a licensed medical professional. Listen to
your medical professional and you must get your physicians approval before starting
an exercise program. This program is designed for healthy individuals 18 years and
older, and is meant for educational purposes only. All forms of exercise present risk.
Readers should take full responsibility and should not take risks beyond your
experience.

If you are taking medication, are obese, diabetic, or have any serious illness then you
must talk to your physician before starting an exercise and nutrition program,
including this one. Jason Maxwell will not assume any liability or be held responsible
for any form of injury, personal loss or illness caused by the use of this information.

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 What to Do
In this manual, youll find five 6 minute finisher workouts. At the end of each
workout, pick one of the finishers below to build even more muscle.

8-8-16
In this workout, youll perform 2 circuits of chest exercises, resting 60 seconds in
between.

Exercise Sets Reps Rest Tempo

(seconds)
1A: Flat Bench 2 8 10 4010
Press
1B: Incline 2 8 10 4010
Dumbbell
Bench Press
1C: Standing 2 16 60 2010
Cable Flyes

Pushup Ladder to Heaven

Set a timer for 6 minutes. Find a smith machine and set the bar as low as possible.
On the floor under the smith machine, do as many pushups as possible. Immediately
put your hands on the smith machine and do as many pushups as possible. Raise the
bar to the next level and do as many pushups as possible. Keep raising the bar and
doing as many pushups as possible until 6 minutes is up.

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The Drop Stretch
I got this one from Ben Pakulski. Do 1 set of 8-12 reps of the incline dumbbell
bench press. Rest 60 seconds, and then with the same weight, do another 8-12 reps.
Upon completion of your second set, hold the dumbbells in the stretched position for
20-30 seconds (stretch your pecs while holding the dumbbells with your thumbs
touching your armpits). Immediately lower the weight by 10-15% and perform 8-12
reps. Upon completion of THIS set, hold the dumbbells in the stretched position for
20-30 seconds (stretch your pecs while holding the dumbbells with your thumbs
touching your armpits). Repeat this until youve done 4 drops with 4 stretches. Do
not stretch after your final dropset of 8-12 reps.

Exercise Sets Reps Rest Tempo

(seconds)
1: Incline 2 8-12 + 60 4010
Dumbbell quadruple
Bench Press stretch dropset
Heres what the whole thing may look like:

12 reps with 50lb dumbbells.

Rest 60 seconds.
11 reps with 50lb dumbbells.
Hold 50lb dumbbells in stretched position for 30 seconds.
10 reps with 45lb dumbbells.
Hold 45lb dumbbells in stretched position for 25 seconds.
10 reps with 40lb dumbbells.
Hold 40lb dumbbells in stretched position for 23 seconds.
8 reps with 35lb dumbbells.
Hold 35lb dumbbells in stretched position for 26 seconds.
8 reps with 30lb dumbbells.
Finished.

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Cluster F*ck
Set a timer to beep once every minute for 6 total minutes. Set up your bench press in
the pins of the squat rack. The bar should be within 2 inches of your chest when you
lay down on the bench underneath it. Use a weight that is your 5 rep max. Every
time the timer beeps, do as many reps as possible (resting the barbell at the bottom on
the pins for 2 seconds and exploding up).

Exercise Sets Reps Rest Tempo

(seconds)
1: Barbell Pin 6-7 AMAP using n/a 32X0
Bench Press your 5RM
(look up on
Youtube if
unfamiliar)

Its a Long Drop

Set a timer for 6 minutes. Do one set of 8-12 reps. Lower the weight by 10-15% and
do as many reps as possible (do not go over 12 reps). Keep repeating until 6 minutes
is up.

Exercise Sets Reps Rest Tempo

(seconds)
1: Incline AMSAP 8-12 + huge n/a 4010
Dumbbell dropset
Bench Press

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 About the Author
My name is Jason Maxwell and I am a Certified Personal
Trainer (CPT) under the National Strength and
Conditioning Association (NSCA) and am a certified
Functional Movement Screen practitioner. Fitness health,
nutrition, and helping people to lose fat and gain muscle
are my passions. Its just way too much fun helping people
to look better naked.

My Story
Grew up in a small town with less than 3500 people.

Was a huge Toronto Maple Leafs fan as a kid Actually, I still am

Was fat until I hit puberty, then I kind of grew out of my tubbiness.

Was skinnyfat all through high school (even though I played every sport).

I started lifting weights in my senior year of high school in order to get stronger for
football.

After starting to lift weights, I was seeing some results, but I was still skinny fat.

Went to Ryerson University in Toronto (for Aerospace Engineering) and got my

nutrition and lifting dialled in.

Gained 20lbs of muscle my first semester and got leaner in the process. I wasnt
skinnyfat anymore.

I became obsessed with everything to do with fitness and nutrition.

I started personal training, online coaching, and writing. To date, Ive helped 100s of
people transform their bodies.

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 This book was the result of me consistently screwing up with my own fitness and
nutrition until I finally got it right.

Everyone always asks me, Why dont you be an astronaut instead of a fitness
professional?. Heres what Ive realized: throughout my degree, Ive found myself
studying and reading fitness, health, and nutrition literature at times when I should
have been studying for aerodynamics, aircraft performance etc. Some people in my
program go home and read about airplanes. I read about health. That is where my
passion lies. The path of health and fitness that Ive chosen will inevitably help people
improve the quality of their life. Sure, aerospace engineering can inevitably help
people, but not on the same degree and magnitude as health and fitness. Theres no
way it can help someone live a longer, happier life. For more info on health, fitness,
and nutrition, subscribe to my website: http://www.JMaxFitness.com/

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 FTC Disclosure
As of December 1st, 2009 the FTC requires that we disclose whenever there could be
hidden interests or unspoken biases related to recommendations. Although I support
and truly believe in all the products I recommend in this eBook, for legal reasons, lets
assume that they pay me loads of cash so I can race dolphins in my yacht, golf with
celebrities, and have a butler named Alfred.

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