Big Pecs Big Paychecks

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Every guy hitting the gym dreams of having an impressive pair of pecs, the kind that would even make Arnold jealous. Unfortunately, your chest genetics, like most other mortals, sucks. You simply can’t get by with the standard 3x10 workout structure and hope to get any appreciable chest gains.

 

Over the years, you’ve probably experimented with all sorts of chest workouts, ones involving heavy weight for low reps, light weight for high reps, drop sets, supersets, and everything else. Yet, all these years later you’re still stuck with a substandard set of pecs.

 

Well, you’ve wasted enough time using the other workouts, and now it’s time to get serious about your training and use a chest training program that will actually delivery results. There’s no mindless repping out sets here. If you want big pecs, you’re going to have to get crafty and work your tail off!

 

The Problem with Other Chest Workouts

 

The main reason 99.9% of all chest workouts on the internet is that they only focus on the middle portion of the chest, primarily because all they preach is flat barbell press and endless sets of flyes. That might help spark some newbie gains, but to construct an impressive chest, you need to develop every portion of the pecs, especially the upper chest which is sorely underdeveloped in most men. To hit the upper chest, that means hitting a fair amount of incline work to target the upper portion of the chest

 

Crafting a chiseled, and powerful, upper chest will set you apart from all the other bros at the gym and make your chest look significantly bigger. We’re warning you now though, that the road to envious pecs is not easy, it’s going to take A LOT of grit, determination and hard work.

 

If you’re up to the task, the get ready for the ultimate chest beatdown!

Chest Day Workout Structure

 

To get that puny chest to grow, you’re going to have to hit the chest from multiple angles and use a variety of training techniques. This isn’t your typical workout routine, not by a long shot.

 

We’re hitting the chest from all angles and using a mix of training protocols. Here’s the breakdown of the workout:

 

  • Heavy Hitter

  • Crank up the Volume

  • Time Crunch

  • Burnout

 

Heavy Hitter

 

All great, muscle building workouts are built upon a foundation of compound exercises. You know the ones we’re talking about -- squat, bench, deadlift, overhead press. Since we’re trying to grow that sorry excuse for a chest you have, that means we’re starting off the workout with some heavy bench presses.

 

After your warm-up, you’ll be performing 5 sets of 5 reps. We’re here to not only get big pecs, but strong ones too, and that means hitting some seriously heavy weight right out of the gate.

 

Crank Up the Volume

 

Heavy work out of the way, it’s time to hammer the chest with some serious volume. This is where the real muscle building get accomplished -- lots of volume with moderately heavy weight.

 

You’ll be performing two different exercises for 100 total reps. Following the heavy 5x5 bench press, you’ll move to 5 sets of 10 reps alternating incline dumbbell press followed by 5 sets of 10 reps high to low cable crossovers.

 

The goal is to use the same weight for each set of each exercise. When you can successfully perform all reps at a given weight with good form, it’s time to up the weight. After all, progressive overload is essential to making your muscles grow.

 

Time Crunch

 

Time crunch is all about competing with yourself and the clock. Set your timer for 4 minutes and your goal is to perform as many rounds of 3 push ups and 3 dips as possible within the time frame.

 

Rest as much as you need when you start to fatigue, but keep the rests brief, because the goal is to get in as much work as possible. Next time you perform this workout the goal is to beat the number of rounds.

 

After completing the time crunch, rest for 2 solid minutes and then it’s time to completely exhaust your pecs, if they weren’t already completely spent by this point!

 

Burnout

 

The goal of the burnout is pure and simple -- to completely and utterly exhaust every single muscle fiber in your chest. Find your gym’s hammer strength chest press machine and load it up with a moderate amount of weight, i.e. a weight you could do for 15-20 reps roughly.

 

In the Burnout, your goal is to perform 100 total reps. This is the ultimate finishing move to an epic chest day that we’ll pump up those pecs like you wouldn’t believe and burn like hell too! Get ready to feel the burn and when you start to fatigue, keep the breaks short, and get back to work.

 

The Big Pec Workout



Workout

Exercise

Sets

Reps

Rest

   

Bench Press @ 80-85% 1RM

5

5

120-180s

   

Incline Alternating Dumbbell Press

5

10

60s

   

High to Low Cable Crossover

5

10

60s

   

3 Push Ups + 3 Dips

4 min

AMRAP

     

Hammer Strength Chest Press

1

100

     

Big Pecs for Big Paychecks

 

This workout will leave you broken, beaten, and sore like never before. It’s not for the faint of heart, but will transform even the most lackluster chest into a true eye-catcher. Hit this routine every week for the next 8 weeks and watch your chest explode is size and strength.


And, if you need a little extra motivation to get in the gym and crush this epic chest workout, make sure to grab a scoop of Ape Shit pre workout. Each serving provides the energy, focus, pumps, and testicular fortitude you need to tackle this workout head on!