Do you want a bigger chest? This is for you!
- Josh Daugherty
- Jun 9, 2017
- 1 min read
Warm Up
Walk - 10 minutes
Stretch - 10 minutes
Rotator cuff warm up
1-2x15-20
Bench Press
4x5-3 drop set x10 then pushups xFailure
Tempo - 1:0:3:0
Incline dumbbell bench/Incline dumbbell flies
3x10/10
Tempo - 1:0:3:0
*To select weight, whatever you do for the incline press portion, do half of that for the flies.
Low cable flies
3x8-12
Tempo - 1:1:3:0
Pec Deck
3x10/10/10
*Sit with your shoulder blades retracted, this will ensure that the tension stays on the chest. You will bring both arms to the midline of the body and pick one side and perform 10 reps while holding the other arm out in front. Then switch and do the same with the other arm. After you have completed both sets perform the final 10 reps with both arms simultaneously.
Cardio
Line sprints
On a basketball court start at one end (the baseline) and run to the following lines and back in this order.
Near free throw line and back
Half court line and back
Far free throw line and back
Far baseline and back
Repeat this 5-10 times with a minute rest in between.
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