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[Editor's Note: When Cory Gregory speaks, athletes listen. His regularly published workout articles, now featured here at ProSource, are read, discussed, and implemented by hundreds of thousands of athletes each week. Each entry is ideal for busting a plateau, forcing muscle tissue to adapt and grow, and helping you attain your physique and performance goals. This week, the bodybuilding legend and MusclePharm co-founder takes on chest growth. Get ready to feel the burn!]

The " Chest on SWOLE 2" is a routine is designed with pyramid sets at the beginning to stress the chest with a heavy work load. After working up to a heavy weight, the "28 method" and "1/4 rep method" are utilized to maximize blood flow to the pecs. The workout ends with two flying movements to stretch the muscle and fascia, further increasing blood flow. By incorporating so many varied methods in one workout the body is constantly off guard and is forced to adapt.

Workout overview:

Flat Bench Press
Pyramid Sets - Go up in weight on each set
12, 10, 8, 6, 4, 2 reps
Rest 2-3 minutes between each set
Incline Bench Press barbell
4 sets of 28 method
Super set
Incline bench press dumbbell-12 reps
Dips-20 reps
4 sets
Super set
 Flat Chest Fly dumbbell
12 reps with a 1/4 rep at the bottom of each rep
Chest Machine Fly
12 reps with a 4 count hold at the top
4 Sets
Dumbbell Pullovers
5 set of 12 reps




WORKOUT

Flat Bench Press
Pyramid Sets - Go up in weight on each set
12, 10, 8, 6, 4, 2 reps
Rest 2-3 minutes between each set



Incline Bench Press barbell
4 sets of 28 method




 


Super set
Incline bench press dumbbell-12 reps




Dips-20 reps
4 sets






Pre-Workout Intra-Workout Post-Workout



Super set
 Flat Chest Fly dumbbell
12 reps with a 1/4 rep at the bottom of each rep




Chest Machine Fly
12 reps with a 4 count hold at the top
4 Sets




Dumbbell Pullovers
5 set of 12 reps



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