Extreme pectoral workouts for ridiculous muscle mass
Look, you have to understand that set after set of flat bench barbell just isn’t enough for all chest development. To witness extreme growth, muscularity, and girth, you need to learn about pec workouts so intense they make grown men weep and women swoon with envy.
What I’m covering here today is for serious guys only. Chest workouts this intense are certainly not for the faint of heart.
I strongly suggest that you only do the following very occasionally when your body has started to adjust to your regular pec workouts. The chest is an incredibly adaptable muscle group, and you’ll know it’s time to start this intense workout when you don’t see any measurable progress from your usual routine.
You MUST give your Chest a week off after this workout to properly recover and grow back stronger.
Before you begin you should stretch and warm up thoroughly.
Important: 3×10,8,6 means 3 sets of 10, then 8, then 6 reps.
Okay, let’s do it.
First, flat bar bench presses
1x warm-up series of 25 very light repetitions.
3×10,8,6 with the heaviest possible weight, leading to total failure in Set 3
Immediately into flat floor pushups – 3 sets to failure.
At that point, your chest will be fully pumped and full of blood thanks to our friends, the Pushups. Our next port of call is to zap the pecs using dumbbells. These are fantastic for going deep and getting a great stretch at the bottom end of the movement, helping to expand the muscle fibers overall.
3×10.8.6 Flat Bench Dumbbell Presses
Then follow this with –
3×12,10,8, flat bench dumbbell fly
Next, it’s time to go back to your favorite bench and this time adjust it to the decline setting.
That’s right, you need to grab those dumbbells again.
3×10.8.6
Do you already have pain?
Excellent! It must be working then. Next…
Incline Bench Press
3×10.8.6
Then move right into a set of incline pushups to failure.
3 minute rest and stretch.
Then Incline Dumbbell Fly’s
3×12.10.8
Finish with Incline Pushups again to failure.
…And congratulate yourself.
You’ve just completed 18 sets of one of the hardest pec workouts you’ll ever experience in your bodybuilding career.
It is absolutely vital that you now drink a whey protein shake that contains more than 30g of protein and some carbohydrates. If your protein shake is carbohydrate-free, mix it with low-fat milk and add dextrose to replenish your body’s stores and aid protein absorption.
It’s also key that you do a proper warm-up: stretch again, and remember to stop any other chest routines for at least 5 full days after this workout.
Eat well, rest well, and enjoy the results!