Here's my basic chest workout. It's a bit on the mass side. =]
Stretch: Essential. Sometimes when I don't stretch enough, my chest has a tight pulled sensation and its game over. If you pull something, you'll be out for many weeks.
Flat Dumbbell Press: Warmup 1x12, 1x8. Working Set 1x6
*increase weight each consecutive set. For the working set, pick something that's pretty heavy for you. It works better when you have a spotter.
Incline Dumbbell Press: Warmup 1x8. Working Set 2x6
*same idea
Cable Crossovers: Working Set 1x12, 1x10, 1x8, 1x6
*Your last set (1x6), increase the weight a bit.
Machine Bench Press: Warmup Set: 1x10 Working Set: 3x8
*Don't extend all the way. Just go through the range of motion that works your chest. This isn't a triceps workout, it's a chest workout.
Machine Fly's: Cool Down: 3x12.
*Light weight. Just try to cool down and squeeze the chest together.
Go home. Eat some protein and food. Drink water. =].
I do chest once a week, on a good week that is. Being in high school in Plano is kind of too stressing for working out.
No comments:
Post a Comment