Making that chest POP


I love a big butt on a guy (on a girl too for that matter!) ...it may even cloud my judgment I can get so locked on. And a few weeks back we talked about how to build that booty.

But a nice chest also peaks most of our interest. Making shirts pop and tanks, the San Diego staple, more appealing if falling over full pecs.

As with any lagging body part it can help to increase the volume of training by hitting them twice in a week.

Let's say that Tuesday and Friday will be your chest days.

Your first time will be compound movements (think bench press) and your second time will be single joint (think flys). This way we can hit the area twice without just repeating ourselves and try to keep us in the gym no longer than a full hour.

Find your weight by warming up and building to working weight with one or two sets.

Compound Chest Day:

4 Sets of 10-15 Reps with a drop set

-PushUps (4 sets each to just before failure)

-Incline Dumbbell Press

-Barbell Flat Bench

-Decline Cable Press

Single Joint Chest Day:

4 Sets of 10-15 Reps with a drop set

-Decline Dumbbell Fly

-Incline Cable Fly (Standing or on Bench)

-Machine Pec Dec Fly

-Dumbbell Pullovers

Both of these can and should be added into another body part as a superset if you're experienced or just additional movements if more novice.

This could be Biceps on the compound day and say a second version of leg day on your single joint day.

I'm here to help. Shoot me your questions at writegf@gmail.com to help figure out your training.

Your body is in your hands and you have the ability to make the changes. Let's get moving!

See more at SDGLN.


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As with any exercise program, you assume certain risks to your health and safety by following Grant Foreman Fitness. Any form of exercise can cause injuries if the exercises are performed incorrectly, and Grant Foreman Fitness is no exception. It is possible that you may become injured doing the exercises in this program, especially if they are done with poor form. Although thorough instruction is included on form for each exercise, realize that Grant Foreman Fitness (like any other exercise program) does involve a risk of injury. Grant cannot guarantee your results with Grant Foreman Fitness. It is possible that you will not lose fat, gain muscle, or get ab definition with this program. It is also possible that you will gain fat, lose muscle, and lose ab definition. Your results may vary, and you may not get the same results when using this program due to differences in your individual exercise history, genetics, and personal motivation. Grant is not a medical doctor or nutritionist. His advice is not meant as a substitute for medical advice. Please consult your doctor before beginning any exercise or diet program.

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