Champions Chest Routine

Try this Heavy Duty Mike Mentzer – inspired chest routine and abdominal workout for champion level pectoral development!

Chest

Incline Dumbbell Press

Incline Dumbbell Press___
Three warmup sets going heavier each time, until you get to the peak working weights, each set twelve reps.

Two sets heavy, each set seven reps. This should be done so that you barely can get the last rep.

dipsDips
Two warmup sets, bodyweight times twelve reps.

One to Two sets with weight added five to seven reps, again, so heavy that you can barely finish the last rep.

incline dumbbell flyes

Incline Flyes
These are done wide, wide, wide, arms bent, but they should in no way be able
to be confused with presses.

One warmup set, twelve reps, you should be able to get five more reps.

One working set, heavy….seven reps again you should be barely able to complete the last rep.

elevated push upsPushups
These should be done in proper form not with hyperextended back and your butt way too low.

Level body, do your bodyweight for one set, rep out, as many reps as you can get.  You increase the difficulty by elevating your feet.

Abdominal Workout

hanging leg raiseHanging leg raises on a Chinup bar, pull your knees up to your chest, over time you will get better and better at stabilizing your body and not swinging too much, keep tension on your spinal erector muscles, the muscles of your lower back, this will greatly reduce swinging. Use straps to mitigate grip becoming a limiting factor.

– Two sets, twenty reps.

Incline situps
incline sit upsKeep your chin on your chest the entire length of the movement every rep, only go two thirds of the way down, the bottom third of an incline situp is all lower back, and this movement can injure the lower back, if not limited to two thirds of the way down.

Two sets, thirty reps.

This workout will lead to a massive, sculpted chest, given you use excellent form, and really work with one hundred percent intensity each time. The ab workout is extremely effective.

About joekozma

Joe Kozma is a Master Personal Trainer in Pompano Beach Florida with over 25 years professional experience. Joe is a former national level top bodybuilding competitor and college football player.
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