A chest workout for maximum size

Ever since I began working out, I have had the hardest time getting my chest to grow. I’ve put on substantial size in my legs, back and shoulders, and I only hit arms once a month because I am happy with where I’m at there.

But chest has always been a weak point for me. And every guy who works out wants a shelf-like chest.

So over the last 6 months, I’ve started doing mostly superset workouts on my twice-a-week chest days, maximizing my time in the gym while attaining maximum hypertrophy.

The following workout is included in my upcoming 8-week workout program, Project Size, specifically designed for hardgainers like me. This workout can be done in less than an hour, as it is intended to be high intensity with few breaks.

Enjoy the pump you get from this one! Share your workout results with me on Facebook, Instagram, or in the comments below!

Superset 1

  • Flat Bench Press (18, 15, 12 reps) superset with Push-Ups (10, 10, 10 reps)
  • Fourth set: Load up a weight for the bench press you know you can get 6 reps out of. As you take the bar off the rack, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No push-ups on this final set.

Superset 2

  • Incline Dumbbell Press (18,15,12 reps) superset with Incline Dumbbell Flyes (10, 10, 10 reps)
  • Fourth set: Grab a weight for the incline press you know you can get 6 reps out of. As you begin, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No dumbbell flyes on this final set.

Superset 3

  • Decline Barbell Press (18, 15, 12 reps) superset with Isolateral Dumbbell Bench Press (10, 10, 10 reps)
  • Fourth set: Load up a weight for the decline bench press you know you can get 6 reps out of. As you take the bar off the rack, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No dumbbell bench presses on this final set.

Superset 4

  • Kneeling Landmine Chest Press (18, 15, 12 reps) superset with Chest Dips (10, 10, 10 reps)
  • Fourth set: Load up a weight for the landmine press you know you can get 6 reps out of. As you begin, lower the weight for 3 seconds, then explode up with the push. Do this for 6 reps. No chest dips on this final set.

Final Set – Triple Set

  • Low-to-High Cable Flyes (18, 15, 12 reps)
  • Mid Cable Flyes (18, 15, 12 reps)
  • High-to-Low Cable Flyes (18, 15, 12 reps)
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