When I first stepped foot in a commercial gym in 2005, I clearly remember dropping 95 lbs on my chest in an attempt at a barbell bench press. Ever since that day, increasing the size and strength of my chest has been a focal point of my training. Here is a simple, yet effective workout that can help you add serious poundage to your press and cleavage to your pecs. It helped me grow from Medium to 3XL tee shirts and go from a failed attempt at 95 x 1 to 225 x 38 and coming closer every week to a 500 pound raw single.
The workout:
Flat Dumbbell Fly (rest 90 seconds between sets)
o1 warm-up set x 12 reps
o2 working sets x 8-10 reps
o1 advanced* set x 6-8 reps (Advanced* = use techniques such as rest pause, drop set, forced reps, negatives, partials, etc.)
Flat Barbell Bench Press (rest 2 minutes between sets)
o5 sets x 5 reps (progressively increasing in weight each set)
oAfter you reach a weight you struggle to get the 5th rep, I want you to go up in weight slightly and do 2 additional sets of 3 reps each with that weight.
Pec Deck w/ hard flex of pecs on each rep & a 15-second loaded stretch on last rep of each set (rest <60 seconds between sets)
o1 warm-up set x 12 reps
o2 working sets x 8-10 reps
o1 advanced* set x 6-8 reps
Incline Dumbbell Press (rest 90-120 seconds between sets)
o I want you to SLOWLY work your way up to a weight that you reach failure with on the 8th rep. Once there you will do two more sets at this weight. We will consider this 3 working sets.
Follow this program for at least 8 weeks, increasing the weight, even if by as little as 2.5 pounds each week and be amazed at how much progress you make towards your size and strength goals!
Antabolic Chest Post-Workout Snack:
2 scoops Nectar whey protein isolate (flavor/s of choice)
2 scoops SuperGLU Glutamine
1 package fat-free/low-fat candy of choice (for the natural insulin release)
If your macros permit, do another package 15-30 minutes pre-workout and watch your pumps amplify tremendously.
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