CHEST MASS WORKOUT
I WILL GIVE YOU FULL CHEST MASS WORKOUTS
UPPER CHEST DAY
Incline Barbell Bench Press: 3 sets x 4-6 reps
Incline Dumbbell Bench Press: 3 sets x 8 reps
Incline Dumbbell Flies: 3 sets x 8-12 reps
Pushups: 3 sets x 12 reps
*The lowering portion of the exercise should take 5-10 sec
MIDDLE CHEST DAY
Flat Barbell Bench Press: 3 sets x 4-6 reps
Flat Dumbbell Bench Press: 3 sets x 8 reps
Flat Dumbbell Flies: 3 sets x 8-12 reps
Pushups: 3 sets x 12 reps
*The lowering portion of the exercise should take 5-10 sec
LOWER CHEST DAY
Decline Barbell Bench Press: 3 sets x 4-6 reps
Decline Dumbbell Bench Press: 3 sets x 8 reps
Decline Dumbbell Flies: 3 sets x 8-12 reps
Pushups: 3 sets x 12 reps
*The lowering portion of the exercise should take 5-10 sec
BARBELL STRENGTH DAY
Flat Barbell Bench Press: 3 sets x 4-6 reps
Incline Barbell Bench Press: 3 sets x 4-6 reps
Decline Barbell Bench Press: 3 sets x 4-6 reps
Dips: 3 sets x 8-12 reps
*Lean forward to engage your chest
DUMBBEL SIZE DAY
Incline Dumbbell Bench Press: 3 sets x 8-12 reps
Decline Dumbbell Bench Press: 3 sets x 8-12 reps
Flat Dumbbell Bench Press: 3 sets x 8-12 reps
Dips: 3 sets x 8-12 reps
*Lean forward to engage your chest
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