(BlackDoctor.org) –There are two ways to build the chest you’ve always wanted, the old way or the smart way. The old way to build the chest involves the conventional isolation of the pectoral muscles which minimizes the involvement of the secondary muscle groups. The smart way to build your chest is compound exercises that involve your upper body and incorporate functional core strength that will get your muscles working together.
At blackdoctor.org, we recommend the smart way to sculpt the of chest your dreams. If you are looking for size or want to be ripped to shreds, we have the workout for you. We suggest this be added to your workout at least twice a week, for three months, and then change your routine.
THE WORKOUT
Basic Bench Press
Ø Building Stage
o 75% of maximum weight – 4 sets x 10 repetitions
Ø Ripping Stage
o 50% of maximum weight – 5 sets x 20 repetitions
Incline Bench Press
Ø Building Stage
o 75% of maximum weight – 3 sets x 10 repetitions
Ø Ripping Stage
o 50% of maximum weight – 5 sets of 20 repetitions
Decline Bench Press
Ø Building Stage
o 75% of maximum weight – 3 sets x 10 repetitions
Ø Ripping Stage
o 50% of maximum weight – 4 sets x 20 repetitions
Flat Dumbbell Flies
Ø Building Stage
o 80% of maximum weight – 3 sets of 7 repetitions
Ø Ripping Stage
o 65% of maximum weight – 5 sets of 15 repetitions
Incline Dumbbell Flies
Ø Building Stage
o 80% of maximum weight – 3 sets of 5 repetitions
Ø Ripping Stage
o 65% of maximum weight – 5 sets of 15 repetitions
Basic Push-ups
Ø Building Stage
o 5 sets of 10 repetitions
Ø Ripping Stage
o 4 sets of 25 repetitions
Each week, try to increase the weight on each exercise. This will increase muscle strength, stamina, and growth. Between each set, take about 90 seconds rest, if in the building stage. If in the ripping stage, take about a 45 second rest. Just remember, keep it moving, drink plenty of water, and remain focused.