Muscle Strength

Nothing like having a road map chest lol!  People want it, but it takes work to get there.  It’s attainable, but how much work are we willing to put into it??  I work on my chest once a week, but there are two specific chest workouts that I follow.

One chest workout is more focused on power and strength.  The other one is geared toward mass and getting the chest wider.  First, let’s focus on the strength and power part.  We’ll get to the mass and wideness a little later.  Gotta have the power behind the look right?  Go for a slight increase in weight every set.  If you don’t get the heavier weight in this week, don’t worry, go for it again next week.  The weights ain’t goin’ nowhere!  Grab some heavy weight and let’s get started:

Barbell Bench Press:

Set 1= 10 repetitions

Set 2=8 repetitions

Set 3=6 repetitions

Set 4= 4 repetitions

Set 5= 4 repetitions

Incline Barbell Bench Press:

Set 1=8 repetitions

Set 2=6 repetitions

Set 3=4 repetitions

Set 4=4 repetitions

Set 5=2 repetitions

Are we missing something?  Heck yes we are!  Let’s throw in some calves

Standing Dumbbell Raises:

Set 1-5= 15 repetitions

Let’s have some fun and throw in some arms as well!

Cable Rope Hammer Curls:

Set 1= 10 repetitions

Set 2= 8 repetitions

Set 3= 8 repetitions

Set 4= 6 repetitions

Last Exercise.  Finish strong!

Barbell Reverse Curls: ()

Set 1=10 repetitions

Set 2=8 repetitions

Set 3= 8 repetitions

Set 4=6 repetitions

So there you have it!  Let’s call this “Chest Workout Vol.1.”  There will definitely be a sequel soon that will focus on mass and widening your chest.  But until then, this will do you good…trust me   Also, be sure you are taking good supplements for recovery and maximum growth.

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