Dedicated to helping you achieve your fitness goals. 

contact us | feedback | links

before & after...
See the amazing results Mike obtained for two of his clients.

client news...
Na'il Diggs, NFL linebacker and former Ohio State Buckeye.

q&a corner...
From Dan in Ohio, an aspiring bodybuilder who wants to know if training for a marathon will affect his weight training results.  more>>  

View all questions in the Q&A Corner.

 

home
about mike
services
q&a corner
training spot
fitness camp
photo gallery
products

supplement
news...

Creatine: Find out everything you need to know about this popular supplement.

© Michael C. Francois 2012
Francois Fitness Consultants, Ltd.
All Rights Reserved

training spot...
training spot 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.


about mike | services | q&a corner | training spot | fitness camp | photo gallery | products | contact us  | feedback | links | supplement news | client news | before & after |