Hey guys, lots of you email and tweet me asking about my workout routine. Last night Dylan Roberts and I had an awesome chest workout and i thought I would share it with you. For this workout I use a reverse pyramid meaning the first set is a heavier weight at lower reps and moves progressively to higher reps with a lighter weight.
Since this routine starts off with heavier weight it is VERY IMPORTANT TO STRETCH AND WARM UP .
Flat bench 4sets
Use a weight that is heavy enough that you fail:
set 1) 6-8 REPS
set 2) 10-12 reps
set 3) 15 reps set
set 4 ) 20 reps
Decline Dumbell Press 4sets
set 1) 6-8 REPS
set 2) 10-12 reps
set 3) 15 reps set
set 4 ) 20 reps
Incline Dumbell Press 4sets
set 1) 6-8 REPS
set 2) 10-12 reps
set 3) 15 reps set
set 4 ) 20 reps
Finish your workout with fours sets of either cable or machine flys with a weight that causes you to fail after approx. 20 reps.
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Anonymous says
ok… i’ll start following this.. but as i noticed, u increase the reps… is it with the same weight???