Back and Biceps - Strength pull B Workout

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Back and Biceps - Strength pull B Workout

Strength Pull B Workout Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10 *** Hypertrophy Legs A Workout Hypertrophy Push A Workout youtu.be Hypertrophy Pull A Workout: www.youtube.com ***off day*** Hypertrophy Legs B Workout: www.youtube.com Hypertrophy Push B Workout: youtu.be Hypertrophy Pull B Workout: youtu.be ***off day*** Strength Legs A Workout: youtu.be Strength Push A Workout Strength Pull A Workout: youtu.be ***off day* Strength Legs B Workout: youtu.be Strength Push B Workout: youtu.be Strength Pull B Workout: youtu.be *off day* INFO: -My workout "week" is not 7 days long. -6 hypertrophy workouts = 1 week -6 strength workouts = 1 week -I alternate strength weeks with hypertrophy weeks -Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week My Shirts! - matt-ogus.myshopify.com (International) LoA Facebook www.facebook.com my facebook: www.facebook.com my backup channel: www.youtube.com My WORKOUT LOG: www.evernote.com Twitter @flexforall Instragram flexforall my coaches: www.3dmusclejourney.com DETAILS on the OGUS vs JONES competition www.californianaturalmuscle.org You can buy 5 Rippetoe's Starting Strength, and ...

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

Back and Biceps - Strength pull B Workout

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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

For skinny guys who want to gain weight and build muscle, one of the first and most obvious places they start is the chest area, as this is the area where we tend to look the skinniest, and our bones are most noticeable.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Knowing how to get a bigger chest and build solid round "pecs" quickly, is the ticket to a more confident posture and some admiring looks from the ladies.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Here are 3 exercises that will increase the volume, size and definition of your pecs and help you to get a bigger chest fast.

Bench Press

This classic exercise is still the best one to get a big chest and build strong pectoral muscles.

Lie back on the bench and grip the bar in an overhand grip, with your hands a little more than a shoulder-width apart.

Lift the barbell off the rack and lower to the point where it is a couple of inches above your chest. Then push it back up under control, trying to squeeze your pecs at the top of the exercise.

Don't let the bar touch your chest as this puts unnecessary stress on your shoulders. Also, keep the weight under control at all times and avoid using momentum to cheat.

Incline Bench Press

Performed in the same way as the bench press except this time you have the bench inclined upwards, which works the muscles of the upper chest. This is great for covering over the annoying collar bones that always seem to stick out on us skinny guys, and it also helps you to build up your shoulder area too.

Dumbbell Flyes

This chest exercise is ideal for building and defining the inner chest muscles, so that you end up with the classic "line" down the middle of your pecs (just like the superheroes, right? :) )

Lie back flat on a weights bench with a dumbbell in each hand. Lift the dumbbells so that they are above your chest, arms slightly bent, and palms facing each other.

Now, lower the weights in an arcing motion, keeping your arms locked, until the dumbbells are roughly at the same height as your chest. Then start to lift them again back to the start position, in the same arcing motion. Imagine you are hugging a tree.

Try to focus on utilizing just the pectoral muscles for this exercise and it will help you to get a bigger chest.

Bonus Exercise: Push-ups

Anyone looking for how to get a bigger chest will do well to make push-ups part of their exercise routine.

While not really considered sexy these days, push-ups are simple but deadly effective for building rock hard pecs and a fantastic upper body without weights.

The key to success is to perform them regularly, with incremental increases, and make sure you mix up the variety. In other words make sure you are doing incline push-ups, close grip push ups, wide grip push ups, etc. to work all parts of the chest.

How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs
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How to Get a Bigger Chest - 3 Exercises For Eye-Popping Pecs

Strength Pull B Workout Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10 *** Hypertrophy Legs A Workout Hypertrophy Push A Workout youtu.be Hypertrophy Pull A Workout: www.youtube.com ***off day*** Hypertrophy Legs B Workout: www.youtube.com Hypertrophy Push B Workout: youtu.be Hypertrophy Pull B Workout: youtu.be ***off day*** Strength Legs A Workout: youtu.be Strength Push A Workout Strength Pull A Workout: youtu.be ***off day* Strength Legs B Workout: youtu.be Strength Push B Workout: youtu.be Strength Pull B Workout: youtu.be *off day* INFO: -My workout "week" is not 7 days long. -6 hypertrophy workouts = 1 week -6 strength workouts = 1 week -I alternate strength weeks with hypertrophy weeks -Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week My Shirts! - matt-ogus.myshopify.com (International) LoA Facebook www.facebook.com my facebook: www.facebook.com my backup channel: www.youtube.com My WORKOUT LOG: www.evernote.com Twitter @flexforall Instragram flexforall my coaches: www.3dmusclejourney.com DETAILS on the OGUS vs JONES competition www.californianaturalmuscle.org You can buy 5 Rippetoe's Starting Strength, and ...

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