Big Pecs Fast with an Old School Workout
No gimmicks here. Just 5 simple effective exercises to get slabs of muscle where your man-boobs are.
Exercise 1: Barbell Bench Press
Warm up first before you get into a set of heavy bench presses. Do this warm-up routine.
Warm-up Sets and Reps
Using just the bar, do two sets of 15 reps.
Increase the weight by 25% of your one-rep-max.
Do another 12-15 reps.
Bench Press Working Reps
Take no more than two minutes of rest between sets.
First set: start with a weight you can lift for 12 reps with good form
Second set: increase the weight by 20 lbs and do ten reps
Third set: increase the weight again by another 20 lbs and go for eight reps
Fourth set: increase the weight by 20 lbs for six reps
Fifth set: increase the weight by 20 lbs for four reps
Sixth set: increase the weight one last time by 20 lbs and do one rep
Seventh set: decrease the weight by 20 lbs and do four reps
Eight set: decrease the weight by 20 lbs and do six reps
Ninth set: decrease the weight by 20 lbs and do eight reps
Tenth set: decrease the weight by 20 lbs and do ten reps
Final set: decrease the weight by 20 lbs and do 12 reps
Exercise 2: Incline Barbell Bench Press
Choose a weight that is 70% of what you’d normally lift on this exercise. Do 5 sets of six-to-eight reps with two-minute rest periods in-between sets.
Exercise 3: Dumbbell Flyes
Do 5 sets of 8-12 reps, resting for two minutes in between sets.
Exercise 4: Close-Grip Bench Press
Choose a weight you can handle with proper form. Do 5 sets of six-to-eight reps. Take a two-minute break between sets. If your form starts to break down before you finish a set, lower the weight and try again.
Exercise 5: Cable Flyes
Do 12 reps, drop the weight and do another 12 reps. Take a 90-second rest, repeat the two previous sets — giving you a total of 48 reps.