Chest Sculpting Workout

Description

Dec 9, 2014

The following chest workout will help strengthen and sculpt the entire pectoral structure. It will hit the upper, middle and lower muscle groups of the pectoral muscles that will help give it that full, square look.

I’ve designed this workout using two principles, 1) the pre exhaust; And 2) the giant set. The reason for using these two prinicples is that it will:

– Ensure your entire muscle structure is exhausted without having your secondary muscle groups such as the triceps and shoulders give our first;

– Ensure maximum blood flow throughout the chest area

The workout will be very intense while saving the amount of time spent in the gym. This workout is great for those of you who are looking to get cut and defined. If your current chest routine has gone a little stale, this is a great workout to kick start your gains again. Try it for 6 to 8 weeks.

This workout can be performed two times per week.

Here is the training sequence:

Day 1: Workout A -
Chest Sculpting Workout
Day 2: 
Cardio
Day 3:
Cardio
Day 4: Workout A - 
Chest Sculpting Workout
Day 5:
Rest
Day 6: Workout B - 
Rest

Workout Points

Duration: 6 to 8 weeks
Goal: Build chest muscle and define it.

Method:
– Intermediate / advanced workout
– 1 main chest workout performed twice a week

– The workout uses the pre-exhaust and giant set technique

– No rest in between exercises. Take 40 rests in between sets

– Start off doing 2 to 3 sets the first week and gradually add 4 to 5 sets for the following weeks.

– Weight should be moderate (around 60% of one rep maximum)

– Use high reps (between 12 and 15)

– Light cardio performed at the beginning of the workout – 5 to 10 minutes

– Cardio work at the end of each workout – 20-25 minutes of medium intensity gradually increasing to high intensity.

Notes:
Remember to drink at least one gallon of water per day. This workout will work for both, men and women.

The Workout

Chest Sculpting Workout

Exercise
Sets
Reps
Rest
Cardio (light)
5 - 10 minutes
Flat Bench Fly

 

Keep the weight moderate. Enough to comfortably perform 15 repetitions but no so light that it presents no challenge.

Once you finish the set immediately perform the next exercise.

4 - 5
15
40 to 50 seconds in between sets.
Dumbbell Bench Press

 

Keep the weight moderate 
(about 60% - 70% on one rep maximum). You should be able to barely complete 12 repetitions.

Once you finish the set immediately perform the next exercise.

4 - 5
12
40 to 50 seconds in between sets.
Pec Deck

 

Keep the weight moderate. After week 5, try doing 21's to really hit all the angles.

Once you finish the set immediately perform the next exercise.

4 - 5
15
40 to 50 seconds in between sets.
Incline Dumbbell Press

 

Keep the weight moderate 
(about 60% - 70% on one rep maximum). You should be able to barely complete 12 repetitions.

Once you finish the set immediately perform the next exercise.

4 - 5
12
40 to 50 seconds in between sets.
Plate Squeeze

 

Start off with a 10 pound plate and work your way up to two 10 pound plates.

4 - 5
Hold for the count of 20 - 30
40 to 50 seconds in between sets.
Cardio
Perform for 25 to 30 minutes at moderate pace.

Try this routine for 6 to 8 weeks. If the routine is working than feel free to extend the time frame to 10 to 12 weeks.

For general workout logs, please see this page here.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces – avoid spam bots)

Blake

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.