Building A Bigger Chest
Shared By : JefitTeam VIP
Frequency : 2 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 3085 / 35349

Average Rating

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151 votes

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Description

Want to build a bigger and stronger chest? This 6 week chest routine split will help you build that sculpted, bigger and defined chest you have always been looking for.

This workout routine is mainly focused upon building a bigger and stronger chest over a 6 week split. In this routine you will be training your pecs twice a week while targeting the muscles from the upper to lower pecs through flat, incline and decline bench/dumbbell and machine exercises.

During the routine the first set of any exercises will consist of 12 reps and decrease in reps while increasing in amount of weight. This will encourage the individual to lift heavier weights and promote hypertrophy. This is through the use a pyramid set structure where you will perform a weight that you are able to manage 12 repetitions with and increase the weight as you perform 10 reps, 8 and then finally 6.

There is no need to push beyond 4 sets for each exercise as by performing the set amount of reps and sets will increase muscle fullness, strength and help build a bigger chest that you are looking for.

Simple, easy and effective.

Day 1 Weeks 1 - 3
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Decline Press Dumbbell Decline Press 60 sec 12,10,8,6 4 Progress Chart

Triceps

Weighted Tricep Dips Weighted Tricep Dips 60 sec 12,10,8,6 4 Progress Chart
Day 1 Weeks 4 - 6
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12,10,8,6 4 Progress Chart

Chest

Push Up Push Up 60 sec 20,12,12,12 4 Progress Chart