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Chest Size & Strength

May 22, 2019

Chest Size & Strength

Warm Up

Machine Press: 5 sets X 20 Reps with 30 second rest in between each set to get the blood pumping

Work

Incline Dumbbell Hex Press: 4 sets X 15 reps, squeeze at the top for 1s with a 90s rest, increasing in weight after each set.

Flat Bench Press: 5 sets X 5 reps, with a 90s rest between sets, increasing in weight each set.

Incline Smith Press: 5 sets X 18-20 reps, SLOW AND CONTROLLED. 90s rest between sets.

Chest Fly (on cables): 3 sets X 20 reps, with a 30 second rest between each set.

Guillotine Press: 4 sets X 12 reps, you should be hitting failure at around rep 10, decrease weight if you have to so you can get 12 every set. 

This chest workout should leave you with a great pump and help increase the size and strength of those pecs!





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