Home » Workout Routines » 4 Week Plateau Busting Chest Workout!
4 Week Plateau Busting Chest Workout!
Workout Summary:
| Training Level: |
Advanced |
|
| Main Goal: |
Build Muscle |
| Days Per Week: |
1 |
| Workout Type: |
Single Muscle Group |
| Submitted By: |
Damien |
Get advice on this workout - MuscleandStrength Forum
Description of Workout:
The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine into your current weekly muscle building workout.
This workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body, and may cause an injury. As always, you should do a thorough warmup before your session.
There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won't get anything out of this chest workout if you don't have the diet and calories to back it up!
Weekly Workout Schedule:
| Week 1 - Chest Routine |
Chest
|
| Exercise |
Sets |
Reps |
| Swiss Ball Dumbbell Press (see instructions) |
4 |
10 |
| Incline Bench Press followed by pushups |
4 |
8 |
| Chest Dips |
4 |
Max |
| Cable Crossovers (see instructions) |
4 |
15 |
Workout Notes
|
- Swiss ball dumbbell press:
Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.
- Incline bench:
After each set hit the ground for as many pushups as possible with slow rep timing.
- Cable crossovers:
We're looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!
|
| Week 2 - Chest Routine |
Chest
|
| Exercise |
Sets |
Reps |
| Chest Dips (weighted if possible) |
4 |
12,10,8,8 |
| Bench Press/Dumbbell Fly superset |
4 |
8 bench/12 flys |
| Bench Cable Flys/Pushups superset |
4 |
12 flys/MAX pushups |
Workout Notes
|
- Chest Dips:
Slow movement. Add weight if you can. Lean forward to emphasize pecs.
- Bench superset:
Heavy benching followed by 12 slow flys. Keep arms wide and low for good stretch and squeeze on contraction at the top of exercise.
|
| Week 4 - Chest Routine |
Chest
|
| Exercise |
Sets |
Reps |
| Dumbbell Bench Press (Drop Set) |
4 |
Max |
| Bench Press (see instructions) |
4 |
12 |
| Cable Crossovers (Drop Set) |
4 |
Max |
Workout Notes
|
- Dumbbell bench press drop set:
Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
- Bench press:
You should be almost spent from that last drop set so now we're doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Weight does not matter on this!
- Cable crossovers:
Same instructions as dumbbell drop set. Good from, good stretch and contraction - feel the chest burn!
|
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