HYPERTROPHY CHEST WORKOUT
Photos from ACEfitness.org
Attain medical clearance from your doctor before this workout. I am not responsible for injury.
Directions: Each exercise will be performed at 8-10 rep range, and 4 sets. Rest time in between will be 60-90 sec. To shorten workout length, try super sets. (2 exercises done consecutively with no rest). Between super sets, max out on recovery time at 90 seconds.
Warm-up: 3 sets of 10 Push-ups and a 10-second Bent-arm Chest Stretch for each side.
After the Exercises: 10 minutes on the treadmill @ pace for .7 - 1.0 mile.
Cool-down: Same as warm-up
Warm-Up
Push-up
Bent-arm Chest Stretch
(Hold for 10-sec each side)
The Workout
Incline Bench Press
Alternating Dumbbell Bench Press
(Just like the bench press, only alternating one at a time.)
Decline Bench Press
Chest Fly
Bench Press
Decline Cable Fly
Standing Cable Fly
Alternating Incline Dumbbell Press
Just like the Incline Dumbbell Press, only you’re pressing one at a time.