Your Chest Day, - Try these Chest workouts
by bodybuilding.com
Check out the following chest routines... Try to incorportate them into your routine on Chest Day
1)
Incline Press 3x8-10
Flat Press 3x8-10
Cable Cross or DB Flyes 3x8-10
DB Pullover 3x8-10
2)
Flat DB Press: 4 SETS 4-6 REPS
Incline BB Press: 4 SETS 4-6 REPS
Weighted Dips: 2 SETS 4-6 REPS
DB Flyes: 2 SETS 4-6 REPS
3)
Incline DB Bench - 1-2 warm-up sets (8-12 reps), 2-3 heavy sets (5-7 reps), 1-2 "burn" sets (10-12 reps)
Weighted Dips - 1-2 warm-up sets (12-15 reps), 2-3 heavy sets (8-10 reps), 1-2 "burn" sets (12-20 reps)
Flat DB or BB Bench - 3 sets (8-12 reps)
DB or Machine Flyes - 3 sets (8-12 reps)
4)
*** Super Advanced Routine ***
Incline BB Press (12, 10, 8) Heavy, ramping up in weight each set
Designed to build mass and power in the upper chest
Flat BB Press (12, 10, 8) Moderate, ramping up weight in each set
For mass and power in upper and lower chest
Incline DB Press (12, 10, 8) Moderate Weight
Upper chest mass builder - gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
Flat DB Press (12, 10, 8) Moderate Weight
Total chest mass builder - gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
Cable Crossovers, pins set low (12, 10, 8) Light Weight, very slow
Go very slowly - designed to hit those last remaining fibers and to finish off with a solid pump
Cable Crossovers, pins set high (12, 10, 8) Light Weight, very slow
Go very slowly - designed to hit those last remaining fibers and to finish off with a solid pump
Check Out Other Cutting Phase Workouts
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