Can somene please give me a one day extreme chest workout?!


Question:

Can somene please give me a one day extreme chest workout?

all I have is a bench press no dumbells.


Answers:

well, here's what i do. you'll find it works more than the chest, because i like to stick to the basics, but its great for packing on some mass. try doing it in this order, but you can fit it into your program anyway you choose.

always to a warmup set before starting a working set

3x sets pushups at 25 reps
rest
3x sets "normal grip" bench press (shoulder width grip) at 10 reps each
3x sets "incline" bench press at 10 reps each
3x sets "wide grip" bench press (as wide as you can go) at 10 reps each
3x sets "decline" (if available) at 8 reps each
3x sets narrow grip bench press (grip right at the start of the gnurling of the bar, or about 6 inches apart - use light weight and squeeze like crazy at the top of the motion) do about 12 reps
well, hope this helps!




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