Chest (Pectoralis) #2 - Emphasis in Major face - WEIGHTS

Save in bookmarks
Chest (Pectoralis) #2 - Emphasis in Major face
Any one
2017-02-01 12:04:18
Showing to all users

Workout Routine created by WIKI4SPORT

Workout routine for...

Workout Routine Name: Chest (Pectoralis) #2 - Emphasis in Major faceType of routine: Muscle tone / Increase muscle size
Rest time between sets: Muscle tone: 120 seconds (top), Increase muscle size: 90 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps, Increase muscle size: 6 to 10 (could be 12 top).



  1. Warm up about 4 to 5 minutes simulating light chest exercises.
  2. Perform stretches for chest , 5-10 seconds , repeat 3 to 4 times.


>> Exercise #1: Dumbbell Incline Chest Press

(Remember to semi-flex at the final position (when is up) and immediately go down , to maintain the muscular tension, )

>> Exercise #2: Dumbbell Flys On A Incline Bench

>> Exercise #3: Cross Over, semiflexed trunk in combination with Exercise#4

>> Exercise #4: Push ups
Sets: 4 Reps: 12 (If your weight is not enough ask for help to place a disc in your upper back)

>> Exercise #5: Chest Dips
NOTE: When performing chest dips lean foward and keep your chin tucked. Elbows can be flared out. If you don't keep the chest lean forward then you will work mainly triceps instead of chest.

Sets: 4 Reps: 12 (If your weight is not enough, use dumbbells in your between your thighs or ask for help to an another person to push on yout shoulders with his arms)


- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- The breaks between each series are before reaching 90 seconds