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Recent Bodybuilding Articles
Showing posts with label routine. Show all posts
Showing posts with label routine. Show all posts

Chest Workout Routine

Chest Workout Routine

Let’s face it, there is no greater body part in which to obtain complete muscular development than the chest. Sure, girls will ask you to “make a muscle” as you flex your biceps. And yes, there is no denying that a well-built and defined “six pack” displaying total abdominal development will curry you some favor with the fairer gender. But when it comes to identifying a body part which stands out from all others – in the beach, the bedroom, and the bodybuilding stage – none is more important than a thick, sculpted, completely developed set of pectorals – a well built chest!

Numbers lifters and strongmen, we cannot forget you either! Powerlifters probably already know that there isn’t much chance a man with a bird chest can bench press four wheels on each side. You don’t get to a point where you can lift big without being big. Strength gains equate to muscle gains, and vice versa. And for the strongmen among us, it’s common knowledge that the mechanics of picking up Atlas balls, pushing men from a circle, and the other tasks involved in your competitive arena demand a solid and thick base of pectoral muscle. Olympic lifters, it goes without saying that your core lifts on the local to world stage require an abundance of upper body strength commensurate with a well developed chest.

Developing a truly amazing chest can be difficult. Gyms are packed with guys who start their workouts with the same body part every single week: chest. And, gyms are also packed with guys who possess some pretty pathetic chest development. Some will be ripped, others will be thick – but it is very rare that you observe a set of pecs that is thick, separated, and fully developed in all of the major areas – upper, outer, middle and lower pectorals. Here are some things to consider when designing your own highly effective chest workout routine – one that will be capable of transforming your chest from its present state to an amazing condition in

Start with the pre-exhaust


Instead of beginning your workout with the standard heavy compound movement such as barbell or dumbbell presses, why not begin the day with specific targeting of the muscles being targeted today – namely, the pecs! Benching involves the chest, shoulders, triceps and even back muscles. A movement like light weight dumbbell flyes on the incline bench will effectively torch your upper chest, and leave your supporting secondary body parts relatively unscathed. By the time you begin your first actual compound movement, your chest will be on fire and your shoulders and triceps will be nowhere near failure.

Don’t forget to dip

Everyone uses the flat bench press for their chest workout, right? But most everyone in your gym has bunched up, underdeveloped pectoral muscles as a result of this training practice. Often overlooked is the parallel bar dip with chin to chest. Add this movement and see if your overall thickness, as well as strength on other movements, doesn’t increase substantially. You should also see a boost in triceps growth as a result of their use for chest mass.

Know your movements

If you want to hit the upper chest, then you will want to use incline bench pressing or flyes. Decline presses and flyes target the lower pectoral line, where the chest meets the abdominals. Middle chest is developed with standard bench press, and the outer pecs are targeted with movements such as machine flyes or cable crossovers. Many a gym is packed with people flat benching for years while complaining about their lack of upper pectoral development. And they walk past the incline bench complaining, every single time!

Leave the triceps at home

Combining chest and triceps training days can be a good way to save time – but also a recipe for short-circuiting your efforts on one or both of these movements. Instead, you should move triceps exercises to a combined “arm day” where you will hit biceps and triceps together. This will not only give your arms (and back) adequate training attention, but also give you the ability to hit chest longer, with more sets, and to absolute…

Failure

At the end of your workout, you should be unable to stabilize a barbell, making bench pressing impossible. Your upper pectorals, triceps and shoulders should be completely engorged with blood as well, nullifying any chance of a thorough set of any exercise. At this point, you have one of two options. You can pat yourself on the back (well, try to…) on a job well done, or you can spend the next 5 to 7 minutes completing partial movements. Have a seat on the Hammer Strength or nautilus chest Flye or Benching machine, and just complete lightweight, even partial repetitions!

Sample routine

  • Incline Dumbbell Flyes - 4 sets of 10 to 15 repetitions
  • Incline Bench Press – 4 sets of 10 to 15 repetitions
  • Decline Dumbbell Presses – 4 sets of 10 to 15 repetitions
  • Parallel Bar Dips – 4 sets of 10 to 15 repetitions
  • Cable Crossovers – 4 sets of 10 to 15 repetitions
  • Seated Butterfly Machine – 6 sets of 10 to failure
Stick with this routine for eight weeks, and there’s a pretty good chance you’ll have developed a set of thicker, wider pectorals capable of catching attention anywhere – from the boardroom to the bedroom to the bodybuilding stage. Get pumping!

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Dwayne Johnson Hercules Workout

dwyane johnson
This is the workout Dwayne Johnson used to get thick, solid and tight for Hercules:

Chest:

Incline Barbell Bench Press 4 x 12,10,8,6

Flat Dumbbell Press 4 x 12

Incline Hammer Strength Alternating Chest Press 4x 12

Flat Dumbbell Flyes 3 x 12

Cable Crossovers superset w/ Dips 3 x 15
dwyane johnson chest workout

Back:

Pull Ups 4 x Failure

One Arm Db Row 4 x 12,10,8,8

Hammer Strength Rows 4 x 10

Close Grip Pulldowns 3 x 12

Cable Rows 3 x 12 with double drop sets on every set

Rope Pullovers superset w/ Rope High Row 3 x 15

Db Shrugs 4 x 12 with 15 sec hold on last rep of each set
dwyane johnson workout

Shoulders:

Hammer Strength Shoulder Press 4 x 12,10,10,8

Seated Db Shoulder Press 3 x 10

Standing Side Lateral Raises 4 x 12 with triple drop set on each set

One Arm Cable Side Lateral Raise 3 x 20

Reverse Fly Machine 4 x 12

Bent Over Lateral Raise 4 x 10
dwayne johnson hercules workout

Legs:

Leg Extension 4 x 25

Leg Press superset w/ Weighted Walking Lunges 4 x 50 (Leg Press), 40 steps for Lunges

Hack Squat Machine 4 x 20

Romanian Deadlifts 4 x 12

Lying Leg Curls 4 x 12

Standing Calf Raise 5 x 75

Seated Calf Raise 5 x 50
dwayne johnson leg press

Biceps & Triceps:

Biceps Tri Set: 4 x 12 each
- Preacher Curls with Ez Bar
- Standing Barbell Curls with Ez Bar
- Db Curls
Triceps Tri Set: 4 x 12 each
- Rope Pushdowns
- Rope Overhead Tricep Extensions
- Tricep Dips to Failure
dwyane johnson biceps workout
Enjoy.

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