Wednesday, February 24, 2010

Monster chest routine

To start this routine you will be using the 6/12 rep scheme with the two different exercises. For the barbell press make sure the weight is heavy enough to make it a very tough 6 reps to complete. For the dumbbell press the weight should be lower than you normally could do for 12 reps since it is a super set.

Part 1

Incline barbell bench press-1 set @ 6 reps
Incline dumbbell bench press-1 set @ 12 reps

Rest 90 seconds to 2 minutes and repeat 2-3 more times.

Part 2

Guillotine barbell press- 1 set of 10 reps
Rest 1 minute
Seated machine chest press ( use any of the chest machines your gym has )-1 set of 10 reps

Rest 1 minute and repeat back with the guillotine press. Do 3 full cycles of this.

** Guillotine press-is done just like a normal bench press except you will lower the bar to just below the neck and then press up. This will result in the arms being more perpendicular to the body and therefore involving them less and the chest more. This works the sternal head of the pec mostly. The sternal head of the pec is the large lower region the the pec.

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