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training tips main page
Mass-Building Chest Workout
Outlined below is a great mass-building chest
workout.
Choose one of the following three exercises (indicated by an *) per
chest workout followed by the other two exercises outlined below:
Barbell Flat
Bench Press*:
3 X 6-8 reps
Use a wide grip for the 1st set, a medium grip for the 2nd set,
and a narrow grip for the 3rd set.
Dumbbell Flat
Bench Press*:
3 X 6-8 reps
Barbell Incline Press (30° or less incline)*:
3 X 6-8 reps
Use a wide grip for the 1st set, a medium grip for the 2nd set,
and a narrow grip for the 3rd set.
Follow the one exercise chosen above with the following:
Crossover Cable Incline Flies:
3 X 8-10 reps
Place a bench (with a 30° or less incline) in the middle of a
cable cross over machine. Perform flies making sure you bring your hands
together in the middle of each rep. This is the key. When doing flies never
let your triceps go below parallel to the ground.
Decline Press with Barbell or Dumbbells:
3 X 6-8 reps
Note: If you'd like, you may put the declines before the flies, but always
do one of the first three exercises first.
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
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