Chest Workout for definition
So if you want to get a big chest, we prepared you a workout inspired by his routine.
Muscles Of The Chest
The chest is composed of two muscles: the pectoralis minor and the pectoralis major (Often called chest and upper chest). In order to build a big chest you must work them equally, otherwise you will have a nasty surprise in the long run.
Evaluate Your Weaknesses And Workout Accordingly
We are all different, not everybody will respond to the bench press. So, it is important to listen to your body and understand what works best for you. The Arnold Schwarzenegger's chest workout must be an example for you, then you can change it according to your body.
Rep Range And Rest Time For Chest Workout
This workout is composed of compound movements in order to build mass. Therefore, you will be aiming for a 6-15 reps and have 1:30 minutes of rest time between each set.
You will have 2:30 minutes to 3 minutes of rest time after each exercise.
How To Warmup Your Chest
The best way to warmup your chest is to start a chest exercise with light weights. If you are going to start by working out your pectoralis minor; you can warm them up with 3 sets of bench press, performing 20-30 reps.
*Note: During this workout you should not focus on putting the maximum weight available. You will have to leave your ego outside the gym and focus on having a good form. Even when you put heavy weights, you must control it from the beginning to the end of the movement.*
Keep up the hard work. We're all gonna make it !
Bench Press 4 sets
3 x Ideal Weight 8-12 reps
1 x Heavy Weight 6-8 reps
Incline Bench Press 4 sets
2 x Ideal Weight 8-12 reps
2 x Heavy Weight 6-8 reps
Chest Dips 4 sets
1 x Weighted 6-10 reps
3 x Body Weight 8-12 reps