How to Attain a Bigger, Stronger Chest
Posted by BEAST Sports on
This is what a solid Chest Day looks like for me, this was from my last chest workout last week. Sometimes in my workout rotation I compound muscle groups together. Such as Chest and Tri’s To focus on both pushing muscles, or if I want to give my Chest or Triceps a little more attention to detail themselves I will take one of the push muscles out of the movement which allows for me overload on the other muscle group, and in turn I will do opposite re-action muscle groups such as Chest and Bi’s(push and pull muscles). I don’t always do two muscle groups a day either, sometimes in my rotation I will focus on high volume chest only. It all depends on how my body is feeling at the time, you need to remember to always listen to your body and how it feels:
Chest day:
135 25x
225 12x
255 10x
275 8x
315 6-8x
275 6x
255 8x
225 10x
135 Burnout/Rep to failure
Incline Dumbbell Press
75 15x
90 12x
100 10x
110 8x
120 6x
40 Burnout/Rep to Failure
Cable Fly’s
12x
12x
12x
With pushups Flat barbell bench press
135 25x
135 15x
225 12-15x
255 10-12x
275 8-10x
to failure in between sets
Dips
3 sets until failure each time
Michael is a 22 year old NPC Men's Physique Competitor. He earned his IFBB Pro card at Nationals Nov 19 2011. He has also earned 3 nationally accredited personal training certifications and has managed several personal training companies up and down the East coast helping thousands of people reach their fitness goals. His ultimate goal is to inspire and help anyone that he can to reach their maximum fitness potential!
