Males’s Open division competitor Eric Janicki earned his IFBB Professional Card in Might 2025, and is now on the hunt for an Olympia qualification. To get himself into the combo, the massive man has been various his quantity to search out his candy spot when working his chest and triceps, whereas defending himself from damage through the use of machines when going super-heavy.
“This felt like this was the right quantity,” defined Janicki following an intense machine and cable session, by way of Instagram. “Each set near failure, each rep designed to maximise mechanical pressure whereas remaining joint protecting.” Right here’s methods to get your self jacked, Janicki fashion.
Eric Janicki’s “Good Quantity” Chest and Triceps Exercise
- Plate Loaded Chest Press: 2 Units x 6 to 10 Reps
- Higher Chest Cable Fly: 2 Units x 7 to 10 Reps
- Mid Chest Cable Fly: 2 Units x 7 to 10 Reps
- Triceps Pushdown: 2 Units x 8 to 12 Reps
- Tempo Weighted Dip: 2 Units x 7 to 12 Reps
- Lateral Elevate Machine: 2 Units x 7 to 10 Reps
Exercise Breakdown
Janicki bought began with a seated plate loaded chest press machine, with “ROM added.” This implies the athlete from Illinois added further vary of movement to the transfer, on this case, drawing his elbows proper again for added stretch and additional pressure on the press. Utilizing a seated incline, the 2025 NPC Worldwide Mexico Supershow winner additional exhausted his chest, specializing in that a lot coveted stacked “high shelf” look throughout the higher chest cable fly. In contrast to the earlier urgent motion, adduction is required with flies as a way to deliver the arms in the direction of the chest, reasonably than pushing the load away. To hit the higher chest raised the cables upward from his sides to go top.
As soon as once more, the bodybuilder lets his arms drop proper again to really feel the stretch and pound the pecs, additionally recruiting the entrance deltoids inside the shoulders, permitting him to go heavy whereas following a predetermined path, reasonably than being subjected to the instability of heavy dumbbells.
To return to the mid chest, the bodybuilder units the cables at round shoulder top for his subsequent seated cable fly variation, nonetheless using the stretch on the finish of the motion, however this time bringing his fists collectively over his chest reasonably than close to his head. Janicki’s triceps are critically taxed by this level, as he performs triceps pushdowns adopted by weighted dips. And, to actually flip these weighted dips into profitable transfer, the IFBB Professional provides his personal tempo, holding his physique
on the backside of the dip for at the least three torturous seconds as a way to rating additional time below pressure. Rounding out with machine laterals, Janicki jacked up his shoulders as soon as extra, since this motion locations an emphasis on the center head of the deltoids.
To copy these reps for your self, Janicki focuses on failure, hitting his “good quantity” between 6 to 12 reps. His intention is to exhaust the muscle tissue with as a lot weight as potential, stimulating progress and solely ever finishing two units for every transfer, save for warmup units the place desired. By principally using machines and cables to forestall damage from undesirable momentum, Janicki is ready to actually stretch his muscle tissue and work on time below pressure to construct an amazing physique.
