Extreme Mass Building

by Neil Tucker
(St. Louis)

Total Chest (approx 75 min)


Flat Bench Press - 3 Sets - 12, 10, 8

Incline Bench Press - 3 Sets - 12, 10, 8

Decline Bench Press - 3 Sets - 12, 10, 8

Pullovers - 3 Sets - 12, 10, 8

Weighted Dips - 3 Sets - 12, 10, 8

Flat Bench Flyes - 4 Sets - 12, 10, 8, 8(downset to failure)

Incline Bench Flyes - 4 Sets - 12, 10, 8, 8(downset to failure on last set)

Decline Cable Crossover Flyes - 4 Sets - 12, 10, 8, 8(downset to failure on last set)

Final exercise - Cable Punches (not sure of correct term, but when you set a low weight on one cable pulley, set it down to shoulder-heighth, and throw your arms as if you were hitting a punching bag with the pulley in hand.) - 1 Set for each side until failure with very low resistance

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Those were some excellent tips! However it is always important to do these exercises in the right manner. As a beginner it would be always better to consult a trainer. An injury could perhaps result to a permanent disorder.

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Extreme Mass Building by Neil Tucker
by: Anonymous

i have 1 question No Barbell, i have read somewhere that barbell is more effective then dumbells

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Nice!
by: The Middle Manager

Neil, this is a good looking workout plan, I can't wait go give it a try!

Keep them coming!

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