I have recently put up a post on a very effective home chest workout routine. Although it is a home routine, it could very easily be performed at a gym. If you are working out at a gym though, I thought I would spice things up a bit for you. What I have put together is a very explosive chest routine that will help with size, strength, and endurance. This is one of my personal chest routines and because it has worked so well for me, I figured I would share it with you all. Unlike the other routine, this one requires gym equipment. Enough said…here is how it goes.
The routine
This routine has been created with a mix of mass building workouts that target every inch of the chest. Being that we want to break through any threshold, I put the workouts together as supersets. Combining mass building workouts with high intensity (supersetting) movement will allow you to strain the muscle enough for it to want to grow. Not only that, but the high intensity movement will aid in strength gains and endurance. This is also great for breaking a plateau, if you are used to basic chest routines, the high intensity addition to the routine will shock the muscle. As a result, your chest will feel the need to become stronger in order to continue to perform this type of vigorous exercise in the future.
This routine has been created with a mix of mass building workouts that target every inch of the chest. Being that we want to break through any threshold, I put the workouts together as supersets. Combining mass building workouts with high intensity (supersetting) movement will allow you to strain the muscle enough for it to want to grow. Not only that, but the high intensity movement will aid in strength gains and endurance. This is also great for breaking a plateau, if you are used to basic chest routines, the high intensity addition to the routine will shock the muscle. As a result, your chest will feel the need to become stronger in order to continue to perform this type of vigorous exercise in the future.
How to perform
The chest workout routine is going to be 3 different exercises. Each exercise will include two types of workouts. The second workout in each exercise will be performed immediately following the first workout. Every exercise will be performed in 4 sets using the same exact weight in each workout per exercise. Rest will take place for 45-60 seconds after every exercise.
The chest workout routine is going to be 3 different exercises. Each exercise will include two types of workouts. The second workout in each exercise will be performed immediately following the first workout. Every exercise will be performed in 4 sets using the same exact weight in each workout per exercise. Rest will take place for 45-60 seconds after every exercise.
Exercise #1
Workout #1
Flat bench (10-12reps) Light weight
Workout #2
Workout #1
Flat bench (10-12reps) Light weight
Workout #2
Close grip flat bench (5-8reps)
Exercise #2
Workout #1
Inclined dumbbell flys (10-12reps)
Workout #2
Inclined front dumbbell press (8-10reps)
Workout #1
Inclined dumbbell flys (10-12reps)
Workout #2
Inclined front dumbbell press (8-10reps)
Exercise #3
Workout #1
Declined dumbbell chest press (8-12reps)
Workout#2
Declined dumbbell front press (5-10reps)
Get in the gym
This routine is designed to be easily performed in a high traffic gym. Each workout in every exercise is performed in the same area to avoid having to bounce from machine to machine. The routine is also created to be time efficient and easily performed in less than 30 minutes. Not to mention the fact that you will break through your plateau and get back on track with size and strength gains at rapid speed. I recommend performing this routine twice a week for best results.
Workout #1
Declined dumbbell chest press (8-12reps)
Workout#2
Declined dumbbell front press (5-10reps)
Get in the gym
This routine is designed to be easily performed in a high traffic gym. Each workout in every exercise is performed in the same area to avoid having to bounce from machine to machine. The routine is also created to be time efficient and easily performed in less than 30 minutes. Not to mention the fact that you will break through your plateau and get back on track with size and strength gains at rapid speed. I recommend performing this routine twice a week for best results.
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1 comments:
Great routines. I will put this to work as part as my workout change.
-Righthook
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