Chest Day Plan

As the workout progresses you ll perform slightly higher reps to increase the volume and add variety to further stimulate your chest to grow. For a weak chest I suggest training it on its own day as part of a 4-day split routine.

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The recommended volume for chest group.

Chest day plan. Keeping your arms straight lower the weight behind your head creating an arc. The lower chest is best stimulated from exercises done on a 30-45 decline bench. Flat Dumbbell Bench Press 3-4 sets of 8-10 reps.

Emphasis on Lower Chest Rest 60-90 sec. Incline Bench Press 3-4 sets of 8-10 reps. For the cable crossover alternate stretching and then flexing your pecs between sets.

Flat Incline andor Decline Machine Press 3-4 sets of 8-10 reps. Every set should be taken to near failure. The recommended rep range for muscle growth.

I find all areas of the chest respond best in the beginning to. Decline Dumbbell Bench Press 3-4 sets of 8-10 reps. Decline Bench 3-4 sets of 8-10 reps.

What follows is the four-week chest program that The Rock uses and while we wouldnt suggest running to get any tribal half-sleeves if you could manage to complete this routine wed imagine The Rock would raise an. If you do three chest workouts per week you could aim to place 700-1000 of those calories in the first two meals after each chest workout. And with a 6 day workout routine you are allowed one rest day per week.

The first session increases strength using a high number of sets but fewer reps. His absolute dedication to building a near perfect physique naturally includes an intensive chest regimen. Thats why you should make a strategic plan.

10-20 sets per week. The Typical Chest Day Bench Press 3-4 sets of 8-10 reps. After the stretchflex you can rest up to 45 seconds.

The following six-week chest-building routine has you training the pecs twice a week and hitting the muscles from top to bottom with incline flat-bench and decline exercises four of them free weight pressing moves and one cable flye thrown in as a burnout finisher. Make sure you go all the way down until you feel a good stretch in your chest for each rep leaning your torso forward and keeping your knees back and dont feel as though you have to lock out your elbows at the top. The larger muscle groups such as chest back shoulders and legs should be trained once a week or at least according to popular convention.

Grab a dumbbell with both hands palming one end of the weight holding it at arms-length over your chest. For example 500 extra calories per day adds 3500 per week. So youll complete a set and then stretch for 30 seconds then do another set and flex for 30 seconds.

The chest sessions are workouts 1 and 3 on the plan and they differ in their approach to chest-building. By setting it up this way you can devote one full workout to chest work. Decline barbell and dumbbell bench press or decline dumbbell flyes are great lower chest exercises.

Or if youre really focusing on chest growth you might train your chest across multiple sessions per week. Incline Dumbbell Bench Press 3-4 sets of 8-10 reps. Now youre training 4 times a week and you decided to do 12 sets per week for chest day as a beginner.

To emphasize the chest during dips lean forward by bringing your feet up behind you and allow your elbows to flare out as you descend. Heres an example of this routine. The smaller muscles groups such as biceps triceps and calves should be trained twice a week.

You ll finish off with lighter-weight isolation moves that focus solely on the chest muscles eliminating triceps involvement and. 6-20 6-10 for compound and 10-20 for isolation exercises.

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