New Chest shredding lift!!!

1) Incline bench press 10 reps go right to flat dumbell press 10 reps, the right to decline bench press 10 reps

2) 90 seconds rest repeat at 8 reps

3) 90 seconds rest repeat at 6 reps

2) Incline flies 4x8 heavy superset clap pushups 4x15

3) Flat dumbell flies 4x10 superset close grip pushups 4x25

4) low to hi cable flies 3x15 superset feet on bench, hands on floor, upper chest pushups 3x40

5) hi to low cable flies 3x20 superset dips til failure

"THE SACRIFICE" CHEST WORKOUT

THIS WORKOUT IS NAMED IN HONOR OF THE BRAVE MEN AND WHOMEN WHO HAVE SACRIFICED SO MUCH FOR OUR VERY FREEDOM. I AM ASKING YOU TO SACRFICE 2 HOURS OF YOUR TIME, ALL YOUR HEART, YOUR PRIDE AND YOUR EGO. YES THIS WORKOUT IS OVERKILL, YES ITS TOO MUCH, BUT THIS IS GOING TO TEST YOUR HEART, SEE IF YOU HAVE WHAT IT TAKES TO BE GREAT. I AM NOT ASKING FOR MUCH IN COMPARISON TO THOSE WHO HAVE PAID THE ULTIMATE "SACRIFICE"

WARMUP CABLE FLY 5X20

1) INCLINE SMITH CHEST PRESS HI/LOW: HEAVY WEIGHT 4-6 REPS, DROP WEIGHT AND HIT 12-18 REPS. (3 ROUNDS HERE)

2) INCLINE HAMMER STRENGTH PRESS HI/LOW SCHEME AGAIN. LAST SET DO A TRIPLE DROPSET TIL FAILURE (3 ROUNDS HERE)

3) BODYWEIGHT FLIES TIL FAILURE SUPERSET FEET ON BENCH HANDS ON FLOOR UPPER CHEST PUSHUPS TIL FAILURE (3 ROUNDS)

4) LOW TO HI CABLE FLY 12 REPS SLOW AND SQUEEZE SUPERSET BEHIND BACK CLAP PUSHUPS TIL FAILURE (3 ROUNDS)

5) HI TO LOW CABLE FLIES 15 REPS SUPERSET CLOSE GRIP PUSHUPS 25 (3 ROUNDS)

6) DECLINE BENCH PRESS 10-12 SLOW REPS SUPERSET DIPS TIL FAILURE (3 ROUNDS)

7) DECLINE HAMMER STRENGTH PRESS TRIPLE DROPSET 10/10/FAILURE (2 ROUNDS HERE)

8) PECDECK: 9 SETS HERE IN A ROW. START HEAVY 6-8 REPS AND DROP 10 POUNDS EACH TIME DOING AS MANY AS YOU CAN, DOESNT MATTER IF ITS 5 OR 25 EACH SET. HIT FAILURE AND KEEP DROPPING WEIGHT

9) STARTING WITH SMITH MACHINE 24 INCHES OFF GROUND DO A CLOSE GRIP PUSUP 23, THEN WIDE GRIP 25, THEN  SHOULDER WIDTH 25. RAISE THE BAR A NOTCH AND REPEAT ALL TIL FAILURE, THEN RAISE AGAIN AND REPEAT, THEN RAISE AGAIN AND REPEAT. WHEN DONE JUMP ON FLOOR, IF YOU CAN DO 5 PUSHUPS REPEAT THE WHOLE SUPERSET. IF YOU CANNOT THEN FIND SOMEONE TO OPEN THE GYM DOOR FOR YOUA ND GO HOME!!! CONGRATS, YOU ARE A CHAMPION!!!!

IS YOUR CHEST READY FOR THIS? IS YOUR MIND READY?

DONT ATTEMPT THIS IF YOU ARE NOT MENTALLY PREPARED. YOU WILL JUST LEAVE THE GYM FEELING WORSE ABOUT YORUSELF. HOWEVER IF YOU DO AND YOU SURVIVE YOUR INTESTINAL FORTITUDE AND CONFIDENCE WILL GROW TEN FOLD, ALONG WITH YOUR CHEST!

WARMUP: 5X20 CABLE FLIES

1) INCLINE DUMBELL PRESS 10/8 THEN 4X6 ( AFTER YOU COMPLETE EACH SET OF 6 YOU WILL BRING THE DUMBELLS TO YOUR KNEES, COUNT TO 10 THEN PRESS 2 MORE REPS) DO THIS FOR ALL 4 SETS (3 MINS REST BETWEEN)

2) FLAT DUMBELL PRESS 5X10 SUPERSET INCLINE DUMBELL FLIES 5X8 (HEAVY) (2 MINS REST)

3) DECLINE BENCH 5X8 SUPERSET CLAP BEHIND BACK PUSHUPS 5X15 (2 MINS REST)

4) LOW TO HIGH CABLE FLIES 3X12 SUPERSET CLOSE GRIP PUSHUPS 3X25 (2 MINS REST)

5) HI TO LOW CABLE FLIES 3X12 FINISH EACH SET OF 12 WITH A 5 REP PRESS LOCKOUT WITH CABLES, SUPERSET WITH FEET ON BENCH HANDS ON FLOOR, UPPERCHEST PUSHUPS 3X25

6) SET 2 BENCHES SIDE BY SIDE JUST WIDER THAN SHOULDERS. GET IN PUSHUP POSITION BETWENE BENCHES, PRESS OFF GROUND GETTING BODY ABOVE THE BENCHES HEIGHT MOVING YOUR HANDS NOW TO THE BENCHES, PRESS UP AGAIN THEN DROP TO THE FLOOR, REPEAT TIL FAILURE (3 ROUNDS)

7) DUMBELL PULLOVERS 4X10 (HEAVY) SUPERSET WEIGHTED DIPS 4X8 (HEAVY)

8) PECDECK QUAD DROPSET OF 20/20/20/20

Phil Heath Trains Chest

FST-7 TRAINING WITH JAY & PHIL

We have to admit...even we were skeptical about the supposed benefits of FST-7 training. But after witnessing two of the best bodybuilders in the business tackle one of theseworkouts - and witnessing the impact it's had on their physiques this off-season - we are inclined to change our tune. This training technique, which triggers wicked growth and leaves you with a huge pump, is the brainchild oftrainer/nutritionist Hany Rambod and has been adopted by several top competitors including Jay and Phil.

In this video, Hany puts these two A-listers through a grueling FST-7 chest workout at Powerhouse Gym in Chatsworth (Calif.) just a few minutes away from the Weider offices.

Check out the video here, http://bcove.me/l198qv7t

Bodybuilder Workouts - 8-time Mr. O Lee Haney Chest Workout

Bodybuilder workouts chest. He had his own era. From 1984 to 1991, Lee Haney won a record eight consecutive Mr. Olympia’s before retiring from the stage at only 31. At 5'11 and 240, he was a transitional figure, ushering bodybuilding from the “lightweight era” of under-200 Mr. O’s just before him to the modern era of mass monsters that followed just after. Haney bridged this gap by combining a new level of size with a tight waist and classical lines bodybuilder workouts. Call it mass with class. His torso muscles (back, chest, delts, traps) were his strength, so we got the Totalee Awesome one to speak about the chest bodybuilder workouts training that spawned the Haney Era.

HANEY ON CHEST BASICS
“I never needed a machine to train my chest. Barbells, dumbbells, dipping bars--those are the basics. About as fancy as I got was a bodybuilder workouts cable crossover machine. But really what builds chest muscle is working the barbell and dumbbell presses and flyes. You just can’t improve on those basic bodybuilder workouts exercises.”

LEE HANEY’S CHEST ROUTINE
EXERCISE	SETS	REPS
Barbell bench presses	4-5	12-6
Barbell incline presses	4	10-6
Dumbbell flyes	4	12-15
Dips	3	10-12
Cable crossovers	3	10-12

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Chest Training By Pro

Branch Warren's MuscleTech Chest Workout

Bodybuilder workouts If you want to build a massive chest, I would just stick to the basics. I would recommend starting off bodybuilder workouts with barbell or dumbbell incline press, then go to flat press, then do decline press, and then finish off with some kind of fly motion like cable crossovers or pectoral fly machine. Weighted dips are a great way to really finish off your workout and fatigue the pec muscles. - Branch Warren, 2011 Arnold Classic Champ


RECOMMENDED TRAINING STACK:

Pre-Bodybuilder Workouts:

Supplement for bodybuilder NeuroCore: stimulates intense mental focus, tight, full muscle pumps, increased size and strength, and explosive training energy.



Post-Bodybuilder Workouts:

Supplement for bodybuilder Cell-Tech Hardcore Pro Series: initiates recovery and replenishes muscle glycogen levels

Supplement for bodybuilder Nitro-Tech Hardcore Pro Series: Delivers the protein and amino acids necessary to build and repair muscle



TRAINING:

Incline Barbell Bench Press: 4 x 8-10



Barbell Bench Press: 3 x 8-10



Dumbbell Bench Press: 4 x 8-10



Cable Crossovers: 3 x 15



Weighted Dips: 3 x 20-25



Branch bodybuilder workouts is known for his no-nonsense style of training and this routine is proof; sometimes the most basic exercises work best. If you're training chest today, give this bodybuilder workouts a try and let us know what you think!

Phil Heath's Training Routine

Remember to consult your doctor before starting any diet and/or training program.
Always train smart and attempt reps and sets that are within your abilities.

Off-Season Training Routine

Quads, Hamstrings and Calves

• Extensions4 sets 8-12 reps
• Front Squats4 sets 6-8 reps
• Leg Presses3 sets 6-8 reps
• Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

• Stiff-Leg Deadlifts4 sets 6-8 reps
• Lying Leg Curls4 sets 6-8 reps
• Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

• Standing Calf Raises4 sets 15-20 reps
• Leg Press Calf Raises4 sets 15-20 reps
• Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

• Dumbell Incline Presses4 sets 6-8 reps
• Dumbell Incline Flyes4 sets 6-8 reps
• Hammer Strength Bench Presses3 sets 6-8 reps
• Pec Decks7 sets 6-8 reps

Triceps

• Pushdowns with Rope Attachment3 sets 12 reps
• Dips3 sets 12 reps
• Close-Grip Bench Presses3 sets 6-8 reps
• Lying Triceps Extensions7 sets 6-8 reps

Back and Biceps

• Wide-Grip Pull-Ups3 sets 10 reps
• Power-Grip Chin-Ups3 sets 10 reps
• T-Bar Rows4 sets 6-8 reps
• Bent-Over Rows (Underhand Grip)4 sets 6-8 reps
• One-Arm Dumbell Rows3 sets 6-8 reps
• Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

• Standing EZ-Bar Curls3 sets 6-8 reps
• Hammer Curls3 sets 6-8 reps
• Concentration Curls3 sets 6-8 reps
• Dumbell Preacher Curls7 sets 5-7 reps

Shoulders and Traps

• Dumbell Military Presses4 sets 6-8 reps
• Dumbell Front Raises4 sets 6-8 reps
• Upright Rows4 sets 6-8 reps
• Dumbell Lateral Raises7 sets 6-8 reps

Traps

• Dumbell Shrugs3-4 sets 6-8 reps
• Barbell Shrugs3-4 sets 6-8 reps

Rear Delts

• Bent-Over Dumbell Raises4 sets 6-8 reps
• Reverse Pec Decks7 sets 6-8 reps

Pre-Contest Training Routine

Quads, Hamstrings and Calves

• Extensions4 sets 8-12 reps
• Front Squats4 sets 10-12 reps
• Leg Presses3 sets 10-12 reps
• Hack Squats7 sets 5-7 reps

Hamstrings (6 pm)

• Stiff-Leg Deadlifts4 sets 10-12 reps
• Lying Leg Curls4 sets 10-12 reps
• Seated Leg Curls [Dagger]7 sets 5-7 reps

Calves

• Standing Calf Raises4 sets 15-20 reps
• Leg Press Calf Raises4 sets 15-20 reps
• Seated Calf Raises7 sets 12-15 reps

Chest and Triceps

• Dumbell Incline Presses4 sets 10-12 reps
• Dumbell Incline Flyes4 sets 10-12 reps
• Hammer Strength Bench Presses3 sets 10-12 reps
• Pec Decks7 sets 10-12 reps

Triceps

• Pushdowns with Rope Attachment3 sets 12 reps
• Dips3 sets 12 reps
• Close-Grip Bench Presses3 sets 10-12 reps
• Lying Triceps Extensions7 sets 10-12 reps

Back and Biceps

• Wide-Grip Pull-Ups3 sets 10 reps
• Power-Grip Chin-Ups3 sets 10 reps
• T-Bar Rows4 sets 10-12 reps
• Bent-Over Rows (Underhand Grip)4 sets 10-12 reps
• One-Arm Dumbell Rows3 sets 10-12 reps
• Straight-Arm Pull Downs with Rope Attachment7 sets 12 reps

Biceps

• Standing EZ-Bar Curls3 sets 10-12 reps
• Hammer Curls3 sets 10-12 reps
• Concentration Curls3 sets 10-12 reps
• Hammer Strength Preacher Curls7 sets 5-7 reps

Shoulders and Traps

• Smith Machine Military Presses4 sets 10-12 reps
• Dumbell Front Raises4 sets 10-12 reps
• Upright Rows4 sets 10-12 reps
• Dumbell Lateral Raises7 sets 10-12 reps

Traps

• Dumbell Shrugs3-4 sets 10-12 reps
• Barbell Shrugs3-4 sets 10-12 reps

Rear Delts

• Bent-Over Dumbell Raises4 sets 10-12 reps
• Reverse Pec Decks7 sets 10-12 reps