Are you tired of wasting your precious time in the gym, spending hour upon hour lifting but getting little to no results? Then follow the workout routine below and build yourself a massively thicker and stronger chest.
These exercises are time tested and proven to shred every fiber of your chest. From the upper chest to the lower chest and from side to side. So get ready to erase your flabby chest and start sculpting the manly barrel chest you want more efficiently and effectively.
Use this Chest Workout for the next 6-8 weeks. Once per week. This chest exercise routine is designed to absolutely kill your chest so we are stressing that it is better to make it through all the exercises without burning yourself out. That being said it is imperative to choose your weight wisely and not burn your chest muscles out on the first few exercises.
First, start with a warm up. Warming up your muscles is essential to lifting more effectively and safely. Your body’s a machine. A machine that needs to be warm before primed in order to be the most effective. Every professional athlete warms up because it’s common sense. So as a warm up complete 25 STrict pushups. Simple.
Now that your arms and chest are warm we can get into building you a thicker stronger chest:
Chest Exercise #1:
Heavy Flat Bench Press – 3 sets of 8-10 reps Increasing the weight each set.
70% of Max Flat Bench Press – 2 set to failure
Chest Exercise #2:
Incline Bench Press – 3 sets of 8-10 reps Increasing the weight each set.
70% Max Incline Bench Press – 1 Set to failure
Chest Exercise #3:
Flat Bench Dumbbell Press – 3 sets of 8-10 reps Increasing the weight each set. You must squeeze your chest muscles at the top for a 1 second count each rep, before lowering the weight. Do it right or just don’t do it at all.
Chest Exercise #4:
Incline Bench Dumbbell Press – 3 sets of 8-10 reps Increasing the weight each set. You must squeeze your chest muscles at the top for a 1 second count each rep, before lowering the weight. Do it right or just don’t do it at all.
Chest Exercise #5:
Stretch, rest and hydrate. That’s right you got it. Exercise #5 is to stretch, rest and hydrate for at least 5 minutes. If you did exercises 1,2, 3 and 4 using good strict form and full range reps then you’re chest muscles will be screaming about now and really pumped full of blood.
Chest Exercise #6:
Machine Seated Chest Flies – 3 sets of 10-12 Increasing the weight each set. This is where your rest period from exercise #5 will really come into play, because you will squeeze and hold each rep for a 2 second count and slowly release back to the start position. Part 1 of this exercise is explosive (under control though), Part 2 is the 2 second squeeze and Part 3 is a slow release back to the start position.
Chest Exercise #7:
Cable Cross-Over – 3 sets of 10 -12 Increasing the weight each set.
70% Max – 1 set until failure.
Chest Exercise #8:
Body weight dips. 3 sets to failure each set
Chest Exercise #9:
Decline Bench Press – 1 set to failure
This is the finisher chest exercise. A moderate weight should be chosen. Do not go to heavy because I’m sure your chest is exhausted and swole. Injury is no joke and strains and muscle tears are devastating.
This exceptional chest workout should take about 30 minutes from beginning to end, but if you need to take longer then no worries. The goal is to absolutely destroy your chest muscles. After your first workout your chest will be screaming. Start building an incredibly strong, thick manly chest fast.
