Welcome to 30-Day Chest with Abel Albonetti! If you are looking to build a bigger chest try this high-volume chest workout which focusing on your upper chest.
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| Abel Albonetti’s High-volume Chest Building Workout |
1. Incline Barbell Bench Press: 5 sets, 12/10/10/10/8 reps
2. Incline Dumbbell Bench Press: 5 sets, 10 reps
3. Dumbbell Bench Press: 4 sets, 10 reps
4. Incline Dumbbell Fly: 4 sets, 10 reps
5. Machine Fly: 4 sets, 12 reps
a. High-To-Low Cable Fly: 6 sets, 12-15 reps
b. Push-Up: 6 sets, 12-15 reps
You’ll start this workout by focusing on your upper chest with back-to-back incline barbell bench press and incline dumbbell bench press, with double dropsets on the last set. The barbell allows you to push more weight, while the dumbbells force each side of the chest to work equally.
You’ll drop down briefly for a flat dumbbell bench press, then come back to the incline to isolate the chest with dumbbell flyes. After these and some machine flyes, you’ll finish up with a superset of high-to-low cable flyes to hit the lower portion of the chest and push-ups to pump every last drop of blood into the muscles.
For every dropset, finish the last rep, then take about 20 percent off the weight—unless otherwise specified—and see if you can get a few more reps in with the lighter weight. Repeat this for the second drop of a double dropset. The goal of pushing extra reps with dropsets is to overload the muscles so they grow bigger and stronger after every workout. This is exactly how Abel trains, and it’s a great way to bust through plateaus and achieve growth.
There’s a lot of volume in this and every workout of 30-Day Chest, but that’s exactly what will help you build bigger muscles and transform your physique. Push yourself to finish every rep you can and earn your protein shake!
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