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    Muscle Mag Chest Workouts

    Uploaded by

    Ryan Pan
    The document provides 4 weeks of workout plans focusing on the chest and upper body muscles. Week 1 includes bench press variations and fly exercises. Week 2 uses bench press with chains and machine presses. Week 3 includes bench press with isometrics and dumbbell presses. Week 4 features reverse bench press and flyes. Additional sections outline general chest workout guidelines and sample chest workouts, as well as trap-building workouts and an 8-day barbell-focused body part split.

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    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd

    Muscle Mag Chest Workouts

    Uploaded by

    Ryan Pan
    380 views6 pages
    The document provides 4 weeks of workout plans focusing on the chest and upper body muscles. Week 1 includes bench press variations and fly exercises. Week 2 uses bench press with chains and machine presses. Week 3 includes bench press with isometrics and dumbbell presses. Week 4 features reverse bench press and flyes. Additional sections outline general chest workout guidelines and sample chest workouts, as well as trap-building workouts and an 8-day barbell-focused body part split.

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    Muscle Mag Chest Workouts

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    The document provides 4 weeks of workout plans focusing on the chest and upper body muscles. Week 1 includes bench press variations and fly exercises. Week 2 uses bench press with chains and machine presses. Week 3 includes bench press with isometrics and dumbbell presses. Week 4 features reverse bench press and flyes. Additional sections outline general chest workout guidelines and sample chest workouts, as well as trap-building workouts and an 8-day barbell-focused body part split.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    380 views6 pages

    Muscle Mag Chest Workouts

    Uploaded by

    Ryan Pan
    The document provides 4 weeks of workout plans focusing on the chest and upper body muscles. Week 1 includes bench press variations and fly exercises. Week 2 uses bench press with chains and machine presses. Week 3 includes bench press with isometrics and dumbbell presses. Week 4 features reverse bench press and flyes. Additional sections outline general chest workout guidelines and sample chest workouts, as well as trap-building workouts and an 8-day barbell-focused body part split.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 6
    At a glance
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    The article provides information on better-than-bench techniques for the chest including different categories of exercises and sample workouts.

    The article describes chest exercises that target the pecs in the lengthened, mid-range, and shortened positions.

    Several sample chest workouts are provided that incorporate exercises from the different categories.

    Muscle Mag Workouts

    Hot to Use the Better-Than-Bench Techniques


    Make the king of upper-body exercises reign supreme with these four workouts Week 1 Bench Press Partial Training: 4 Sets (3 angles) x 6-12 Reps (2 min Rest) Incline Dumbbell Press: 3 Sets x 10-12 Reps (1-2 min Rest) Decline Flye: 3 Sets x 10-12 Reps (1-2 min Rest) Push-Up: 2 Sets to failure (1 min Rest) Week 2 Bench Press with Chains: 4 Sets x 6-10 Reps (2 min Rest) Smith-Machine Decline Press: 4 Sets x 10-12 Reps (1-2 min Rest) Incline Cable Flye: 3 Sets x 12-15 Reps (1-2 min Rest) Pec-Deck Machine: 2 Sets x 15 Reps (1 min Rest) Week 3 Bench Press with Isometrics: 4 Sets (3 angles) x 10 Reps (2 min Rest) Flat-Bench Dumbbell Press: 4 Sets x 12 Reps (1-2 min Rest) Incline Dumbbell Press: 4 Sets x 15 Reps (1-2 min Rest) Dips: 3 Sets to failure (1 min Rest) Week 4 Reverse Bench Press**: 4 Sets x 8-10 Reps (2 min Rest) Decline Cable Flye: 4 Sets x 12-15 Reps (1-2 min Rest) Incline Dumbbell Flye: 4 Sets x 12-15 Reps (1-2 min Rest) Incline Dumbbell Pullover: 2 Sets x 12-15 Reps (1-2 min Rest)

    FSB Chest Workouts


    In our FSB workouts, we generally like to shoot for a total of 12-20 total sets per muscle each week.

    We also usually choose one exercise from each of the four categories (the three above + CAM Machines). When we want to increase the overload and workout volume, well include two exercises that put the PML on the muscle when its in the lengthened position. Here are five sample FSB chest workouts that put all this cool training information into realworld application:
    Workout 1

    PML in Stretch Dumbbell Press, 4-5 sets x 6-10 reps PML in Mid Wide-Grip Board (or Towel) Bench Press, 4-5 sets x 6-10 reps PML in Short Cable Chest Flyes (standing behind the cables), 2-3 sets x 10-15 reps CAM Machine Freemotion Chest Press, 2-3 sets x 10-15 reps
    Workout 2

    PML in Short Standing Chest Press (standing behind the cables), 3-4 sets x 8-15 reps PML in Stretch Incline Dumbbell Press, 4-5 sets x 6-12 reps PML in Mid Wide-Grip Push-Ups, 3-4 sets x max reps CAM Machine Pec Flye Machine, 2-3 sets x 10-15 reps
    Workout 3

    PML in Stretch Incline Dumbbell Bench Press, 3-5 sets x 6-12 reps PML in Mid Wide-Grip Board (or Towel) Bench Press, 3-5 sets x 6-12 reps PML in Short One-Arm Cable Chest Flye (standing behind the cable), 2-3 sets x 10-15 reps CAM Machine Pec Deck, 2-3 sets x 10-15 reps PML in Stretch Parallel Bar Dips (with forward lean), 2 sets x max reps (burnout)
    Workout 4

    PML in Stretch Barbell Bench Press, 3-4 sets x 6-10 reps PML in Stretch Dumbbell Chest Flyes, 2-3 sets x 8-15 reps PML in Short Cable Chest Flys (standing behind the cables), 3 sets x 8-15 reps PML in Mid Standing Single Arm Cable Press, 2-3 sets x 10-15 reps CAM Machine Techno-Gym Chest Press, 2-3 sets x 10-15 reps
    Chest exercises that create a PML on the pecs in thelengthened position:

    Bench Press Incline Bench Press Dumbbell Press Incline Dumbbell Press Dumbbell Chest Flyes Parallel Bar Dips (with forward lean) Plate-Loaded Chest Press Machine

    Plate-Loaded Incline Chest Press Machine Push-Ups


    Chest exercises that create a PML on the pecs in themid-range position:

    Wide-Grip Board (or Towel) Bench Press Floor Bench Press Cable Chest Flyes (standing between the cables) One-Arm Cable Chest Flyes (standing between the cable) Standing Chest Press (standing in-front of the cables) Standing Single Arm Cable Press Wide-Grip Push-Ups
    Chest exercises that create a PML on the pecs in theshortened position:

    Cable Chest Flyes (standing behind the cables) One-Arm Cable Chest Flyes (standing behind the cable) Standing Chest Press (standing behind the cables)
    CAM machine:

    Pec Flyes Pec-Deck Techno-Gym Chest Press Free Motion Chest Press
    Trap-Building Workouts

    Tack any one of the following trap workouts onto the end of your lower-body or back training day to increase the size and strength of your traps and build a better yoke. I recommend doing one of these workouts twice per week. After youve stuck with one of them for three weeks (six workouts total), switch to the next sequence to keep your traps growing.
    WORKOUT 1

    Barbell Clean: 5 x 5 Trap Bar Deadlift: 4 x 6-8 Gittleson Shrug: 3 x 10-12 per side
    WORKOUT 2

    Barbell Deadlift: 64 Farmers Walk: 4x 25-40 yards

    Wide-Grip Barbell Shrug: 3x 10-12 per side


    WORKOUT 3

    Trap Bar Deadlift 4 x 6-8 Angled Cable Shrug 3 x 10-12 per side Farmers Walk 4 x 25-40yds
    Barbell-Focused Split Day 1 2 3 4 5 6 7 8 9 Bodypart(s) Trained Back, biceps, abs Thighs, shoulders, calves Chest, triceps Rest Back, biceps, abs Thighs, shoulders, calves Chest, triceps Rest Cycle repeats

    The Barbell Workout Back, Biceps, Abs

    Month 1 Exercise Back


    Bent-Over Barbell Row T-Bar Row Decline Barbell Pullover Pull-up 3 3 3 3 6-8 6-8 6-8 To failure

    Month 2 Sets Reps*

    Sets

    Reps

    4 4 4 3

    10-15 10-15 10-15 To failure

    Biceps
    Barbell Curl Smith-Machine Drag Curl 3 3 6-8 6-8 4 4 10-15 10-15

    Barbell Preacher Curl Incline-Bench Dumbbell Curl

    3 3

    6-8 6-8

    4 4

    10-15 10-15

    Abs
    Hanging Leg Raise Double Crunch 3 3 To failure To failure 4 4 To failure To failure

    *Use one of the intensity-boosting techniques for last two sets of all moves.
    The Barbell Workout Thighs, Shoulders, Calves

    Month 1 Exercise Thighs


    Squat Front Squat Leg Press Hack Squat Romanian Deadlift 3 3 3 3 3 6-8 6-8 6-8 6-8 6-8

    Month 2 Reps Sets Reps*

    Sets

    4 4 4 4 4

    10-15 10-15 10-15 10-15 10-15

    Shoulders
    Overhead Press Upright Row Barbell Front Raise Bent-over Lateral Raise 3 3 3 3 6-8 6-8 6-8 6-8 4 4 4 4 10-15 10-15 10-15 10-15

    Calves
    Standing Calf Raise Seated Calf Raise 3 3 8-12 8-12 4 4 20-25 20-25

    *Use one of the intensity-boosting techniques for last two sets of all moves.
    The Barbell Workout Chest, Triceps

    Month 1 Exercise Sets Reps

    Month 2 Sets Reps*

    Chest
    Bench Press Incline Bench Press Decline Bench Press Incline Dumbbell Flye 3 3 3 3 6-8 6-8 6-8 6-8 4 4 4 4 10-15 10-15 10-15 10-15

    Triceps
    Skullcrusher Seated Overhead EZ Extension Reverse-Grip Pressdown Triceps 3 3 3 3 6-8 6-8 6-8 To failure 4 4 4 4 10-15 10-15 10-15 To failure

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