Hi guys,
The last couple of weeks I've mixed up my chest workout as I am trying to get stronger. This new workout put's together some old chest exercises that you will have done many a time with a couple of little twists here and there. I would recommend trying it out, I've been loving chest day and my pecs have toned up and got bigger since mixing it up.
WHY MIX IT UP? - If you keep doing the same weight and routines during your workouts, your body gets used to it and therefore you will stop seeing results. Yes you may stay the same but if you are wanting to get bigger or more toned you need to change your workout's about. Personally I try and change mine around every 6-8 weeks, whether it be a complete change or just trying out a few new things.
So here is the workout I've been doing:
Warm up set - 40/50% of the heaviest you can lift: Dumbbell press. 15/20 reps.
Bench press - 3 x sets - 12-10-8 reps : Heaviest you can do for 8 reps on last set.
Dumbbell press: 4 x sets - 12-10-10: Heaviest you can do for 10 on last set.
Incline Dumbbell press: 3 x sets - 12-10-10: I do heaviest every set e.g. 20KG each arm.
Dumbbell press drop set: Flat Bench 3 x sets - heaviest, drop to 70% of what you can do, drop to 40% and do all three sets without a break.
Dumbbell Fly: 3 x sets - same weight 80/90% of what you can do.
Dumbbell fly/press: Weird one this but very effective, lie on a flat bench and then get the weights up as if you were going to do a standard bench press. Now tilt the weights half way between the press and fly position and lower as if you are doing a fly exercise. It will absolutely kill. If you are still unclear on what I mean check out my example on instagram at: http://instagram.com/p/ni0QEMRWrX/
Decline Fly: 3 x sets - same weight 80/90% of what you can do.
Cable Fly: 3 x sets - same weight.
Finally: Bench press with a weight 70% of what you can do. Complete as many reps as you can until failure.
If you have any energy left after this, for a finisher you can do wide press up's which will kill off your chest.
This workout will hurt and you may not be able to do it all on your first try but give it a shot and I guarantee you will see results within 3-4 weeks, especially if you have a high protein diet.
Give it a shot and if you are struggling with anything tweet me @alexblakemore1 or you can comment below on this blog.
I'll be back soon with more.
Cya
Alex :D
