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Wednesday, January 4, 2017

4 Weeks To A Bigger Chest

Life is a constant struggle between what you want and what you need.

You may want tocruise around picking up chicks in a Ferrari 458 Italia, but all you need is a car that gets you to and from your job busing tables at the Ha-Ha Hut.

You want to bring a bikini-clad Kate Upton to your five-year high school reunion and have her refer to you as her "stud boy" the entire evening, but what you need is your somewhat-attractive second cousin Amy to do you a solid by popping on a revealing dress and pretending to be your "girlfriend from out of state" so you don't look like a total loser.





And you probably need more upper-body pulling, rotator cuff, structural balance, and lower body strength work in your training program, but want you want are pecs so massive that they enter the room a full 4 seconds before the rest of your body gets through the door.

Who am I to deny our loyal T Nation readers what they desire? What follows is a 4-week chest specialization phase designed to turn your pecs, anterior delts, and triceps into massive, rippling slabs o' meat that would make Bill the Butcher proud.

 I'm also going to give you a bit of what you need. You'll notice I've snuck some upper posterior chain and rotator cuff work into the program to keep your shoulders healthy, your posture upright, and your gym-cred in high standing.

Week 1

Day 1:

1. Barbell Bench Press, 4 x 8, 90 sec

2A) DB Incline Bench, 3 x 12, 0 sec

2B) Cable Seated Rows, 3 x 12, 120 sec

3A) Push-ups, 3 x 20, 0 sec

3B) Face Pulls, 3 x 12, 120 sec

Day 2:

1. Standing Military Barbell Press, 4 x 8, 90 sec

2A) Bent Over DB Rows, 3 x 12, 0 sec

2B) Barbell Shrugs, 3 x 12, 120 sec

3A) Chin-ups, 3 x 8-10, 0 sec

3B) Seated DB Cleans, 3 x 12, 120 sec

Week 2

Day 1:

1. Barbell Bench Press, 4 x 12, 90 sec

2A) DB Incline Bench, 3 x 8, 0 sec

2B) Cable Seated Rows, 3 x 8, 120 sec

3A) Push-ups, 3 x 20, 0 sec

3B) Face Pulls, 3 x 12, 120 sec

Day 2:

1. Standing Military Barbell Press, 4 x 12, 90 sec

2A) Bent Over DB Rows, 3 x 8, 0 sec

2B) Barbell Shrugs, 3 x 12, 120 sec

3A) Chin-ups, 3 x 8-10, 0 sec

3B) Seated DB Cleans, 3 x 8, 120 sec

Week 3

Day 1:

1. Barbell Bench Press, 4 x 8, 90 sec

2A) DB Incline Bench, 3 x 12, 0 sec

2B) Cable Seated Rows, 3 x 12, 120 sec

3A) Push-ups, 3 x 20, 0 sec

3B) Face Pulls, 3 x 12, 120 sec

Day 2:

1. Standing Military Barbell Press, 4 x 8, 90 sec

2A) Bent Over DB Rows, 3 x 12, 0 sec

2B) Barbell Shrugs, 3 x 12, 120 sec

3A) Chin-ups, 3 x 8-10, 0 sec

3B) Seated DB Cleans, 3 x 12, 120 sec

Week 4

Day 1:

1. Barbell Bench Press, 4 x 12, 90 sec

2A) DB Incline Bench, 3 x 8, 0 sec

2B) Cable Seated Rows, 3 x 8, 120 sec

3A) Push-ups, 3 x 20, 0 sec

3B) Face Pulls, 3 x 12, 120 sec

Day 2:

1. Standing Military Barbell Press, 4 x 12, 90 sec

2A) Bent Over DB Rows, 3 x 8, 0 sec

2B) Barbell Shrugs, 3 x 12, 120 sec

3A) Chin-ups, 3 x 8-10, 0 sec

3B) Seated DB Cleans, 3 x 8, 120 sec

After 4 weeks, you should change the exercises and volume of your routine to ensure you are still progressing and making gains.

Good luck and keep training!
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