THE 4 WEEK CHEST BLAST

In this 4-week program, you'll blister and bruise your pecs with several familiar moves. However, we want you to slow down and take critical note of your training form. Making small adjustments will mean big changes in your progress. Within certain exercises, we've zeroed in on particular elements common to training mistakes flaws that need the most minor of tweaks but could mean the most major of muscular improvements. Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Chest Focus: Build muscle How to do this workout? Perform the following workout 2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. WEEKLY ROUTINE Day 1 workout STRENGTH SETS REPS/TIME REST (S) 1 BOSU ball pushup 2-3 10-12 60 2 Barbell bench press 3 6-8 90 3 Incline barbell bench press 3 8-10 90 4 Incline dumbbell flye 3 10-12 45 5 Decline barbell bench press 3 12-15 45 6 BOSU ball pushup 3 ** 20 ** - as many as possible; @ - each side