If you are looking to get a strong, thick and well defined chest, follow along with my chest workout of the day for the next couple of months. My workouts are designed to maximize your chest width, strength as well as definition. If you follow a lean bodybuilding diet, your results will be much better. Emphasis is on strength as well as pump, so get ready to work your ass off. This workout is not designed for the weak or people who do not want to do a lot of work. To get big arms, you need to kick the crap out of them and this is what I will be doing. Here is your chest workout of the day:
Dumbbell Incline Press- Grab a pair of dumbbells and start with a light warm up, approximately 50% of your first set weight. Do about 15 reps to get the shoulders and chest nice and loose to prepare for the heavier weight. You should of already done some sort of stretching or cardio before to help prevent injuries. You will be doing three sets after your warm-up, each with increasing weight. Your first two sets should be enough weight to fail out at about 10-12 reps. Your last set should be about 6-8 reps, so try to use the appropriate weight. As soon as your last set is complete, quickly go back to your first set weight and get as many reps as you can. Be sure to really push yourself to squeak out that final rep.
Hammer Strength Iso-Lateral Bench Press – If you have access to this machine, use it. If not, find some kind of machine bench press. The iso-lateral bench press is great because you are pushing with both arms interdependently, so you are evenly working your chest. You will be doing three sets, and increasing the weight on each set. Use enough weight to get about 10-12 reps on your first two sets. Your last set should be somewhere in the area of 6-8 reps, so try to figure the weight appropriately. Immediately after your last set, drop down to your first set weight and rep out. If you cannot get more than 6, drop the weight further and get some more.
Incline Barbell Bench Press – A great lower chest exercise. You will be doing three sets and increasing the weight on each set. Load up the weight in attempts to get about 10-12 reps on your first two sets. Stack the weight higher on your last set with around 6-8 reps in mind. As with your other exercises, immediately drop the weight down to your first set weight and rep out until you cannot get anymore and your chest is ready to explode.
- Dumbbell Flyes
You will be doing three sets of flyes, each with increasing weight. Find an adjustable bench and set it to a flat level (no incline or decline). Grab a couple of dumbbells and perform your first set for about 12-15 reps. Make sure you are doing enough weight where you are at failure or nearing failure on each set. For your second set, set the bench on a small incline and use a slightly higher weight to get 10-12 reps. On your last set, put it on a higher incline and grab enough weight to get 6-8 reps. Then immediately drop to your starting weight and rep out till failure.
- Cable Crossovers
A great defining chest exercise right here. As with all your exercises, you will be doing three sets of increasing weight. Your first two sets should be around 10-15 reps, and your last set 6-8 reps. Immediately after your last set, drop to the floor and do push-ups until you cannot lift yourself up anymore. This is the time you will be growing so push yourself to the limit and be sure you cannot squeeze out a couple more. Your chest should be completely swollen by now as your workout is done.
This completes your killer chest workout. The intensity and the efforts, if followed as described, are sure to get you the best results. You can even opt for some best test boosters that help in providing stamina and robust energy to perform vigorously. The increased levels of the hormone are actually the hidden key to build lean muscle over flabby fat.
As with all my workouts, you will rotate either cardio and abs, and also rotate either traps, calves and forearms in addition to your arm workout. If you have any suggestions or comments, feel free to leave them below in the comments section. I am constantly trying to improve my and your workouts and value your input!