Eight Weeks to Powerful Pecs

Eight Weeks to Powerful Pecs
By Roger “ROCK” Lockridge

Outside of the biceps, no muscle is as popular to train as the chest is. Monday is jokingly referred to as International Chest Day for a reason. It is the first muscle group that people want to train to begin their week. If this applies to you or if you happen to think that chest is your weakness, I present to you this eight week program to achieve big improvement and transform your pecs from puny to powerful.

This routine will consist of four exercises using barbells, dumbbells, machine, and bodyweight:

– Incline Barbell Bench Press for upper chest emphasis.
– Flat Dumbbell Press for overall chest development.
– Weighted Dip for lower chest development.
– Cable Crossover for isolation and stretching of the pecs.

You will train chest once a week for the next eight weeks. Although most routines have a few exercises like these this program has a twist. Every two weeks you will alternate the order in which you perform the exercises. So for Weeks 1 and 2 your routine will look like this.

– Incline Barbell Bench Press – 4 sets of 6-8 reps.
– Flat Dumbbell Press – 3 sets of 8-10 reps.
– Weighted Dip – 3 sets of 8-10 reps.
– Cable Crossover – 3 sets of 10-12 reps.
=> Rest 90 seconds between sets.

When you begin Week 3 you will do this routine as well as for Week 4.

– Flat Dumbbell Press – 3 sets of 8-10 reps.
– Weighted Dip – 3 sets of 8-10 reps.
– Cable Crossover – 3 sets of 10-12 reps.
– Incline Barbell Bench Press – 4 sets of 6-8 reps.
=> Rest 90 seconds between sets.

You will find that changing the order of the exercises will bring a new challenge to the routine as well as keep the workouts fresh and motivating. Now we are into Part 3 which includes Weeks 5 and 6.

– Weighted Dip – 3 sets of 8-10 reps.
– Cable Crossover – 3 sets of 10-12 reps.
– Incline Barbell Press – 4 sets of 6-8 reps.
– Flat Dumbbell Press – 3 sets of 8-10 reps.
=> Rest for 60 seconds between sets.

By now you will figure out that you may not be able to do as much weight on Incline Barbell Press when it follows other exercises as you do when you start with it. You will also notice that you are stronger on the first exercise of each routine than you are when you perform that lift later on. This program should help you achieve greater overall strength as well as more size. You may also notice that in this portion of the program I cut the rest down to 60 seconds. This is to help you improve your endurance.

So we are coming down the home stretch. This will be your plan on Weeks 7 and 8.

– Cable Crossover – 3 sets of 10-12 reps.
– Incline Barbell Press – 4 sets of 6-8 reps.
– Flat Dumbbell Press – 3 sets of 8-10 reps.
– Weighted Dip – 3 sets of 8-10 reps.
=> Rest for 60 seconds between sets.

So after you finish the eighth week I would like for you to go back the next week and do the routine as it was in Week 1 when you began. You should notice that you are stronger in each lift as well as notice the physical improvements you have made in the two month period.

Make sure you take some Stim-Force before you hit the gym and bring your HICA-Max and Lean Body Protein with you so you can start recovering as soon as you complete the last rep. Enjoy!

About the Author
Roger “ROCK” Lockridge is a writer whose work has been seen all over the world. He is most known as a writer for Iron Man Magazine and Bodybuilding.com. In 2009, he was named Bodybuilding.com Male Writer of the Year which along with the Female award is the highest award for writers in the bodybuilding/fitness world.

Roger is also known for his work against child abuse and domestic violence and he was featured as a part of the domestic violence documentary “30” as the only child survivor and the only male survivor in the film.

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