1) Normal Bench Press!
2) Incline Bench Press!
3) Decline Bench Press!
4 Sets - Starting Weight 15 Kg - 15 Reps, 20 - 15, 25 - 12, 15 - 20 (Cool Down Weight). I Always Goes For More When Doing This.. Why? Because Of The Shorter Range Of Motion I Can Afford Either To Lift A Bit Heavier Or Doing More Reps!
4) Seated Chest Press!
4 Sets - Starting Weight 80 Lbs - 15, 100 -15, 120 - 15, 80 - 15 (Cool Down Weight). I Know Some Might And Will Say Why Do This When U Already Did Bench Presses.. My Opinion Here Is That This Exercise Is Great To Even Tire More Those Pecs.. While Doing Free Weights Is Much Much Better.. No Argument On That But This Gives You A Better Stability When It Comes To Motion Whilst In Free Weight You Have To Constantly Control The Balance.. In This You Can't Get Extra Pump With Those Pecs..
5) Seated Incline Flies!
4 Sets - Starting Weight 4(40 Lbs) Plates -15 Reps, 5 - 15, 6 - 15, 4 - 20 (Cool Down Weight). And Again You Can Always Use Dumbbells But For A Better Stability I Optes For This!
6) Vertical Butterfly!
4 Sets - Starting Weight 90 lbs - 15 Reps, 100 - 15, 110 - 15, 90 - 20 (Cool Down Weight).
7) Chest Cross-over Using Cable!
4 Sets - Starting Weight 3 Plates (30 Lbs) - 15 Reps, 4 - 12, 5 - 15, 3 - 15 (Cool Down Weight)
And That Concludes My Chest Workout Session.. As You Can See This Week I Concentrate More On The Side Of Chest.. The Next Time I'm Doing Chest Workout I'd Be Concentrating More On Lower Chest! In Sha Allah
TRue To THe BOne!
W
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