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Chest Workout

December 12, 2018

Chest Workout

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Chest Workout Number 2.

Flat Bench Barbell Press-
Start out light, doing 2-3 warm-up sets here. Get a good stretch and blood going in your chest. Warm-up sets should range between 10-15 reps. Then get into your work sets.
Your work sets will go like this-
Set 1-2. 8-10 reps
Set 3. 6-8 reps
Set 4. Failure (should be 4-5 reps)
Set 5. Go back to same weight as set 1-2, and do as many reps as you can until failure.
Set 6. Go back to same weight you used for second warm up set. Do as many reps until failure, rest for 10 breaths, and then do this 2 more times. 3 back to back sets here, each til failure

Seated Machine Cable Pec Flys-
Your chest is already warm, should be POPPING at this point, so no need for another 2-3 warm up sets. Do one light set to start nice and slow for 15 reps. Then do 4 sets of 12. Here you will squeeze (controlled squeeze) hard at the top with a one second hold (count “one Mississippi”) and a 3 second negative. Getting 12 reps should burn. If you aren’t feeling the burn by rep 7-8, then go heavier.

Incline Barbell Bench on Smith Machine- Put the seat on a moderate incline, not too shallow, not to tall. You are going to do slow and controlled 5 sets of 12-15 reps here. Pump City…

Neutral Grip or Machine Press- This one is pretty simple.. but nasty pumps are on your way. Do 5 sets of 12-15 here, but SQUEEEEZZEEE at the top of the movement for 2 seconds.


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