(1) Beginner Workout Barbell Flat Bench Press - 3 Sets of 8 Reps Dumbbell Bench Press - 2 Sets of 8-10 Reps Explosive Push-Ups - 2 Set to Failure (2) Intermediate Workout Incline Bench Press - 3 Sets of 12/10/8 Reps Barbell Flat Bench Press - 2 Sets of 8 Reps Decline Bench Press - 2 Set of 12 Reps Explosive Push-Ups - 2 Sets to Failure (4) Advanced Workout Barbell Flat Bench Press - 4 Set of 8/6/6/4 Reps Incline Bench Press - 3 Sets of 8 Reps Dumbbell Bench Press - 2 Set of 10 Reps Decline Bench Press - 3 Sets of 8 Reps Explosive Push-Ups - 2 Sets to Failure (5) The important thing is to integrate these exercises into your daily routine among other programs. You do not want to have a series of “target chest muscle” days. Combine individual workouts with your other muscle group routines to get the optimal increase in mass for your chest. Increasing the size of your chest takes significant effort and a lot of time. While it’s ok to occasionally put some training on hold to target individual muscle groups, don’t let the other areas of your body fall to the wayside while concentrating on your chest. Now go hit those weights hard. Happy pumping
Posted on: Sun, 30 Jun 2013 21:13:35 +0000
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