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Wednesday, March 20, 2013

Chest Workout with Team NLA Athlete Tim Chezem / Men's Workouts


Chest Workout:

"I like to do what some would call, "Power-bodybuilding." My initial workout focuses on heavy compound movements, low reps, high sets (its all about total weight lifted). Followed by, secondary isontonic movements aiming for muscle hypertrophy reps (8-12). Lastly, finishing with super-set muscle building reps that maximize slow-twitch muscle fibers and sarcoplasmic hypertrophy (THE PUMP)



E1: Flat-bench barbell: 3-5 reps X 6-8 sets
          Rest for 2-3 minutes in between sets
E2: Low Incline dumbbells: 8 reps X 4 sets
          Rest for 45-90 seconds in between sets
E3: Pec Minor Dip: 8 reps X 4 sets (Make sure to get a good stretch at the bottom.)
         Rest for 45-90 seconds in between sets        
E4: Smith machine decline: 10 reps X 4 sets
        Rest for 45-90 seconds in between sets
E5: SUPERSET Close grip dumbbell with dumbbell flyes (get a good stretch at the bottom) 12 reps each X 3 sets each
        10 second rest in transition to super-set; 2-3 minutes rest in between complete super-sets

Keep in mind, in order to maximize your chest and gains, you must effectively building your back, shoulders, core and triceps. These all play an active role. Its about BALANCE and SYMMETRY."



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