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 large 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 proper quantity,” defined Janicki following an intense machine and cable session, by way of Instagram. “Each set near failure, each rep designed to maximise mechanical rigidity whereas remaining joint protecting.” Right here’s the best way to get your self jacked, Janicki type.
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 obtained began with a seated plate loaded chest press machine, with “ROM added.” This implies the athlete from Illinois added extra vary of movement to the transfer, on this case, drawing his elbows proper again for added stretch and additional rigidity 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 in an effort to convey the arms in direction of the chest, somewhat than pushing the load away. To hit the higher chest raised the cables upward from his sides to go peak.
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, somewhat than being subjected to the instability of heavy dumbbells.
To return to the mid chest, the bodybuilder units the cables at round shoulder peak 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 somewhat than close to his head. Janicki’s triceps are severely taxed by this level, as he performs triceps pushdowns adopted by weighted dips. And, to essentially flip these weighted dips into successful transfer, the IFBB Professional provides his personal tempo, holding his physique
on the backside of the dip for no less than three torturous seconds in an effort to rating additional time below rigidity. 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 “excellent quantity” between 6 to 12 reps. His intention is to exhaust the muscle tissues with as a lot weight as doable, stimulating development and solely ever finishing two units for every transfer, save for warmup units the place desired. By largely using machines and cables to forestall damage from undesirable momentum, Janicki is ready to actually stretch his muscle tissues and work on time below rigidity to construct an incredible physique.
To comply with Eric Janicki on Instagram, click on right here.
