John's Massive Chest Workout

CHEST WORKOUT

This workout is designed to be performed once per week from intermidiate to advanced lifters to increase muscle.

Weight Training Routine

Warm-up 5 mins on treadmill strech and 1 warm up set

Exercise 1: This exercise is a super set between pec deck and the bench press. You can also do the dumbell press or use a chest press machine, I prefer the machine so I can quickly adjust the weight. After you've completed a set on the bench press, you will superset 8 reps on pec-deck (heavy but not to failure)

Bench press:
4 reps 85%max
5 reps 75%max
5 reps 70% max

Super set with:

Pec deck:
8 reps per set

Repeat 4 times for intermediate and 5 or 6 for advanced rest 3 minutes between sets.

Exercise 2: Pull over

sets:12 / 10 / 10

Exercise 3: Incline dumbbell press

Raise the bench 20-25 degrees. At the top of the movement make sure the sides of the dumbbells touch each other

sets:12/10/10/8 Make sure the last 2 sets go to failure

To get the most out of this chest workout, make sure that you always take in alot of protein and carbs.

Good luck,

- Workout submitted by John M