Fantastic Four Chest Routine

I got this while browsing back issues of MuscleMag about 4 months ago. This workout helps chisel the upper and lower chest, making my chest fuller when flexed. It’s listed to increase chest muscle mass gain, but I personally use it specifically for shape, symmetry, and power gains.

Fantastic Four Chest Workout:

Inclined Dumbell Press – 3 sets, 4 reps

Flat-bench Barbell Press – 3 sets, 8 reps

Declined Dumbell/Barbell Press – 3 sets, 12 reps

Cable Chest Flyes – 3 sets, 12 reps

Flat-bench straight-arm dumbell pull-overs* – 3 sets, 16 reps

*This is similar to skull-crushers for triceps, wherein you have the dumbell held at starting position over, in-front of your head as you lie flat down. Now bring the dumbell down slowly north of your head, then bring it back up in front of you to finish a rep.

Now, the main thing to remember is to:

1. Stretch before lifting, especially the chest and triceps

2.Pick weights that allow you to do the EXACT specified amount of reps (like for the first exercise, pick a heavy load you can only do 4 reps with)

3. Switch the exercises up a bit every workout session you use this routine. The beginning usually targets the chest muscle area you want to give emphasis to, so if you want more gains for a specific area, then mix it up a bit or tweak an exercise to your liking. (This is an AWESOME way to bring lagging areas of the chest up to speed)

Anyhoo, that’s it for now. Later, I’ll give a good tricep routine.


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