Are you at a plateau in your chest workout routines? How long has it been since you have seen serious gains in the strength or look of your chest? Well it’s time to do some extreme chest exercises to blast the pecs and get fast results.
It’s time to switch everything up and get results instead of just going to the gym and doing your typical chest workout routine that you have been doing for the past 3 years or longer.
For the next month you will not touch the bench where you usually do bench press using the barbell. It’s time to switch it up and use more of the pecs to lift some weight.
Dumbbells are going to become your best friends because they will build you some serious mass on your chest.
You will want to start light and have a good spotter because dumbbells can fall on you if your arms give out. Ready to see the workout?
You will only be training your chest 2 times a week.
1st Training Session of week 1:
4 sets of dumbbell presses doing 10 reps each time. I don’t care if you have to drop down to half the weight you usually use, you have to get 10 on every set.
2nd Training Session of week 1:
4 sets of dumbbell presses doing 20 reps each time. Do not be embarrassed that you will be doing extremely light weight on your 3rd and 4th sets.
That is all you have to do for the first week of training, it is probably a lot less work than you are used to. Just wait for the second week.
Week 2 Workout:
4 Sets of dumbbell bench presses at 9 reps each set. You should be able to do no more or less than 9 reps so choose your weight wisely. Immediately after you get done with the dumbbell presses start your push-ups. You will do 15 push-ups and then stop and rest for 15 seconds and then you will do 10 more. You will do the push-ups after each set of dumbbell presses and wait 75 seconds until you start your second set of dumbbell presses. You will do this workout for each of your 2 chest workouts for the week.
This is a killer chest workout that will produce results. Simply repeat week 1 workout on the 3rd week and the workout from week 2 for the 4th week. Write down how much you lift for each set because you will notice a huge increase in weight lifted on the 3rd week compared to the 1st week.