Hello friends !
Here’s the next article about my workouts! Its time for chest – 28/12/2011!
Lets begin with the warmup:
Flat barbell bench press – barbell only (25-30 reps)
2 sets of pec dec or flies with lightweight 25-30 reps again.
A little stretching to warmup the upperbody, triceps, and most importantly the shoulders.
The workout:
1
3 sets of dumbbell bench press – flat bench – 10 – 12 reps per set
2
3 sets of pec dec or flies – 10 – 12 reps per set. (you can also do dropsets here , its quite fast)
3
dumbbell presses with colision at the top (a mix between flies and press). – 3 sets , 10 – 12 reps
4
incline bench – 4 sets – 10 – 12 reps
After that im gona do some shoulder front and side raises / or military press. And thats it !
