Advanced chest training program

Advanced chest training program

 

This is a great chest training program for those of you who want to take your training to the next level and get bigger chests. Do not train another muscle group on the day you do this program and do it only once a week to give your chest muscles time to regenerate and grow stronger. The rest between sets should be about a minute - minute and a half and the rest between exercises should be about 2 minutes.

Advanced chest training program

1. Incline barbell bench press                            5 sets of 4-6 reps 

       (use heavy weights)

2. Bench press super set with dumbbell flyes       4 sets
You will do a set of bench press immediately followed by a set of dumbbell flyes.
The number of reps for the bench press should be: 12, 10, 8, 6 and you should increase the weight in every set. The number of reps for the dumbbell fly should be 12 and you should do every set with the same weight.

3. Dumbbell bench press                                   5 sets
You will do 5 sets of this exercise and with the following number of reps: 12, 12, 10, 10, 8. Increase the weight on the third and fifth set.

4. Decline bench press superset with decline dumbbell flyes    4 sets
You will do a set of decline bench press immediately followed by a set of decline dumbbell flyes. The number of reps for the decline bench press should be: 12, 10, 10, 8 and the number of reps for the decline dumbbell flyes should be 10 and you should do every set with the same weight,

 5. Cable crossover                                       3 sets of 12 reps