“Muneer’s Chest Training Routine:”

  • Chest Training for a fully developed Chest:

 

  • Incline Dumbbell Bench Press: Trainers Note; While performing the incline dumbbell press when reaching the top of the movement do not lock your elbows or click the two dumbbells together at the top. This will take the tension off the chest so constant tension on the muscle is the key to success:

Image result for incline dumbbell bench press

#1 Set: Do 20 reps for a good warm up:

#2 Set: Increase weight and try to do another 20 reps:

#3 Set: Increase weight and do 15 reps:

#4 Set: Increase weight one more time and do 12 to 15 to failure

#5 Set: Repeat same as set #4 and go to complete failure:

 

  • Flat Bench Press with Olympic Bar: Do the same as the incline dumbbells and keep constant tension on the chest:

Image result for Flat bench press with olympic bar

#1 set: Do 20 reps for warm up:

#2 Set: Increase weight and try to squeeze out another 20 reps:

#3 Set: Increase weight and do 15 reps:

#4 Set: Increase weight one more time and do 12 to 15 to failure:

#5 Set: Repeat same as #4 set and go to complete failure:

 

  • Low Incline Dumbbell Flyes: Keep your palms facing each other and do not click the dumbbells together or you lose the tension on the muscle; Remember constant tension:

Image result for low incline dumbbell flyes

#1 Set: Start with 20 reps for a good warm up:

#2 Set: Increase weight and do another 20 reps if possible:

#3 Set: Increase weight again and do 15 to 20 reps to get the blood in the muscle:

#4 Set: Increase weight for the last time and do 15 reps to failure:

#5 Set: Repeat set same as #4 set and go to complete failure:

 

  • Cross Bench Pullovers: Trainers Note: The cross bench pullover is a great way to end your chest routine; it works the whole torso; Traps, Chest, Triceps, Back and especially the obliques or abdominal’s:

Image result for cross bench pullovers

#1 Set: Pump out 20 reps for a good stretch and warm up:

#2 Set: Increase weight and squeeze out another 20 reps:

#3 Set: Increase weight and do 15 to 20 reps:

#4 Set: Increase weight one more time and do 12 to 15 to failure:

#5 Set: Repeat the same as set #4 and go to complete failure:

 

  • Congratulations! You have achieved a great pump and a massive chest!