5 Chest Exercises for Advanced Chest Training Workouts



Video taken from the channel: ATHLEAN-X™


5 min. Home Chest Workout [Advance] Follow Along

Video taken from the channel: Austin Dunham


Intense 5 Minute At Home Upper Chest Workout

Video taken from the channel: Anabolic Aliens


Dumbbell Only Chest Workout (7 CHEST EXERCISES!)

Video taken from the channel: Tony Gonzalez


Advanced CHEST Workout | Complete CHEST Workout

Video taken from the channel: panghal fitness


Intense 5 Minute Resistance Band Chest Workout

Video taken from the channel: Anabolic Aliens


Intense 5 Minute Dumbbell Chest Workout

Video taken from the channel: Anabolic Aliens

5 Chest Exercises for Advanced Gains. #1 Close-Grip Dumbbell Press. it’s well known the advantages of using dumbbell moves for chest. Independent limb control, a deeper range of motion and less shoulder strain are just a few. The Workout 1. Incline Bench Press 3-5 12 2. Lat Pull Down 3 15 3. Decline Dumbbell Press 3-5 10 4. Seated Cable Row 3 15 5. Machine Chest Press 2 RP 12 6. Machine Reverse Fly 3 15 7. Chest Training.

For all the talk about functional fitness and core training these days, most lifters remained focused on one section of the body: the chest.For many guys, a broad, lean torso—the foundation for a chiseled, V-shaped upper body tapering to a narrow waist—remains a timeless goal. That’s why many gym rats still schedule chest days or chest-and-back days into their weekly. Related: Top 3 Exercises for Chest Muscle Development This workout also starts with free weights and transitions into machine and bodyweight work.

When you’re strongest free weights can be your best friend but near the end machines can keep the intensity and focus on the muscles high. Perform 2-4 sets of 5-10 reps. Ideally, you should start your chest workout with the exercises which require the most energy, such as the incline dumbbell press and incline barbell press. Once you reach a decent level of fatigue in the upper chest muscles, use the rest of the exercises. 5 Chest Exercises You Need to Try If You’re Sick of Push-Ups Dumbbell Chest Press.

How to do it: Sit on a bench with a light to medium dumbbell (10 to 15 pounds) in each hand so Alternating Chest Press With Leg Lift. How to do it: Sit on a bench with a light dumbbell (5 to 12 pounds) in each. As I have already described in my previous article “The Best Exercises for Each Muscle Group” – the reason why I chose dips for chest is because this exercise best targets the chest’s two main functions. Those two being – adduction of the arm towards the front plane of the body (which means moving your arms in front of your body) and moving your arms towards the sagittal plane of the. “Once you rack the bar, those levels start rising again but not quite to where they were at the beginning of your workout.

When training to near-failure throughout your routine, your available phosphagen levels get lower on each subsequent set. Rest-pause training flattens out that decline, keeping more phosphagen in the tank for longer.”. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Step 1: Elevate one end of a flat exercise bench on two or three heavy barbell plates, or a small box or step.The angle should ideally be 30 degrees or less.

Step 2: Lie back on the bench, your head at the elevated end, holding two dumbbells at arm’s length above your chest. Step 3: Slowly bend your elbows and pull your shoulder blades together on the bench, lowering the dumbbells until they.

List of related literature:

For example, if one does bench press, incline bench press, dips, and chest flies for the chest, he or she can alter the rep schemes and intensity of the lifts within the workout (i.e., bench [H], incline bench press [M], dips [L], chest flies [H]).

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

You can do one chest exercise or six.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

After three years I was still doing only these five basic chest exercises.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For example, youcan do chest exercises while lying flat onyour backon a bench, reclining at various angles, sitting upright, standing, or lying facedown (likewhen you do push­ups).

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

These are the exercises you must master if you want to build an impressive chest.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

The following exercises are the most beneficial at developing the pectoral muscles, and table 5.1 on page 127 shows effective sample chest routines.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Inhale deeply as you lower the bar till it touches the highest part of the chest (just above the nipples), then push it back to the starting position while exhaling, I perform eight sets of this super exercise, beginning with a weight I can handle for eight reps and adding weight till my last set is just one rep.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

• Allow chest to rebound to normal position after each compression.

“Lewis's Medical-Surgical Nursing EBook: Assessment and Management of Clinical Problems” by Di Brown, Helen Edwards, Thomas Buckley, Robyn L. Aitken
from Lewis’s Medical-Surgical Nursing EBook: Assessment and Management of Clinical Problems
by Di Brown, Helen Edwards, et. al.
Elsevier Health Sciences, 2019

Sure, performing three consecutive chest exercises without resting saves you time.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

A sample chest workout would include exercises such as bench press, incline press, decline press, or close-grip chest press, thus overloading the chest musculature to facilitate strengthening.

“Spinal Cord Injuries E-Book: Management and Rehabilitation” by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
from Spinal Cord Injuries E-Book: Management and Rehabilitation
by Sue Ann Sisto, Erica Druin, Martha Macht Sliwinski
Elsevier Health Sciences, 2008

Alexia Lewis RD

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  • what are the pros and cons of doing a workout like this where you go nonstop for 5 minutes compared to a longer one with sets and reps?

  • Guys, do you wear a groin supporter (idk what it’s called), something that is tight, when you do weighted calisthenics? Like when doing weighted pullups or pushups. Thanks for your comment on this

  • Love this channel. So many people think ya need to use 75lbs to get results. 10 lb dumbbells will get ya rocked. I have leaned out. I’m 5ft 9. 136 lbs. And started working out 2 months ago. I have vascularity in my arms.bicep vein. Even chest veins. And a shoulder vein. The high a PUMP gives. NEVER QUIT. ����️������.

  • Idk if I’m doing any of these wrong but I’m following along with what he does and for the first 3 sessions I felt it in my chest but now I really don’t and I increased the time per exersize by up to 30 secs more on each my triceps and shoulders seem to be more achy than my pecs. I also can’t increase weight since or Corona and quarentine

  • My upper chest in the middle is a v shaped portion where muscle are less popped.so my chest does not look perfect…..what should I do Jeff

  • I have fat on my chest….can anyone tell me how much time will it take to tight my chest as i do this chest workout on alternate days

  • Thinking of incorporating resistance bands into my free weight routine. For all the muscles I target i.e. flat bench, upper bench, dumbbell flies and dumbbell valley press etc I’ll finish with one last set via resistance bands perhaps 30 seconds-minute to ensure the muscle is destroyed lol.

  • Because of quarantine all gyms are closed so I started searching in YouTube for the best exercise or the channel to workout and I found you…
    I am an average body type guy and after going through your session I have experienced that I am having my body fully pumped..
    Now I think, I don’t need to go to gym..
    Big thanks �� to you @
    Anabolic Aliens ��

  • I did it twice
    The first time I tried doing it by memory and I know I didn’t do them correctly because I didn’t feel much
    The second time I followed along and I died �� definitely adding this to my routine subscribed ��

  • 3d cross cable doesnt seem to work. Can you illustrate it with details and mention perfect form? Please that would be much helpful

  • This message comes from my heart. Three years ago I started watching your videos and following along the workouts, especially the 5 min intense ones. Now, I come to this video every week and use it as a finisher in my chest routine. You honestly are the best trainer I’ve ever come across. You literally changed my life. I just wanted to heartwarmingly thank you. God bless you.

  • Dude i just noticed i have litterally downloaded every one your home workout series video and have been following them religiously….And the gains are insane….thank you so much man..keep up the good work

  • I will do an update video if anyone is interested in seeing if this works i will do it for 30 days. This will be added to my chest workout, seems as a great way of intense cardio targeting the whole Pec.

  • Hey Jeff, great channel!
    I have a question about dips and weighted dips. I had impingment(cause i irritated my supraspinatus) at the whole last year. And i fixed it nearly by doing first: zero chestand overhead exersices and second: by strenghing me latisimus and (lower) trapez. I learned to do all my exersices with low and “normal” shoulderposition. Now, for the last three month my pain is mostly gone and i do 4-8 sets of chest and even less shoulder. Till now i avoid dips, cause i though if i don’t get the perfect shoulder position (and i dont know if shoulders down is the best and right way or if i have to move with my shoulder up and down everytime) i really get impingment back really fast. What do you say to dips after impingment, and what are your best tips for this high athletic exersice.

    You are doing great work. Thanks man!

  • Don’t think I’ve ever gotten such a good pump this quickly. 10/10 recommend this workout, but I also say do the workout again with a 2 min rest in between, and with 30 seconds in between repeat the explosive part to the end 3 more times

  • Bro you are awesome… all your workout videos really works but but doing this chest workout i am having pain on shoulders I tried my best to make proper sets but still not work

  • Bhai jra mere Ko btao cutting kese aegi me apna photo apke pass bhejne ke lia Gmail id de do jesse ki me aap se puch lu please bhai apna chota bhai man ke bta dena

  • Whenever I do that last exercise, the resistance bands catch on to my tshirt or rub against my skin. How can we do it so it’s more comfortable?

  • I did these exercises after doing another upper chest workout and it was interesting��I managed to do all of them thanks to this man���� fire workouts bro

  • having 50lbs of dumbells swinging over my head seems dangerous. I am guessing reaching muscle failure is not recommended when doing Heavy Dumbell presses

  • Please if anyone can answer this.. my shoulders fatigues way quicker than my chest… my posture technique seems to be fine i just don’t know why…

  • After doing the resistance bands kettle bell he showed i have found my body got thinner and i sweat a lot. You wouldn’t think bands kettle bell can build your body up

  • Hey man following your resistance band workout for last 2 months. It’s great. Really helping in this quarantine days. But can you help me a making same sapecific video series on resistance band workout!? Bcz I have resistance band now (my resistance tube broke) & I think your every resistance tube exercise doesn’t apply on resistance band..

  • I have watched probably 20 videos like this and have been trying for 3 days to feel cheated workouts in my chest. On every rep I’m saying to myself, “shoulders back squeeze chest shoulder blades down” and I still can’t feel anything in my chest, only my shoulders and triceps. Can anyone help please?

  • Am I doing something wrong I feel this much more in my shoulders than my chest like to me this feels more like a shoulder workout, I’m not really feeling the muscles getting worked in my chest

  • I like the resistance bands with the handles that you’ve utilized in your 5 minute workout videos. Where can I purchase them online? Thank you so much for your videos

  • I was kinda concerned about the “wrap it around the bottom of a table”… hope that table is attached to the floor or a wall… however… I LOVE THE INTENSITY MAN!!! Feel pump already… good job!

  • QUICK QUESTION: What are the advantages and disadvantages of doing a 5 minute straight workout like this as opposed to focusing on sets of 3-4 with 12-15 reps? Does this sort of workout replace the more traditional lifting type?

  • I did try this for first time with resistance band. Could you please let me know why my chest is not experiencing sore muscles? Because my chest feels sore when I try free weights. Am I doing anything wrong with resistance bands? Or would it not hurt with resistance bands?

  • see you mentioned in the other video about chest not to overload your workout. I have been working out over 6 years with not bad results (workout 5 to 7 times a week) but fell into the trap of trainers want me to work out for 3 hours a day on one muscle group. never juiced and never will so became impossible. Obviously you look in great condition so been following your channel for a few weeks and loving them. How many working sets do you suggest and do yourself for large and smaller muscle groups. Would dearly appreciate a reply seeming that i fell in almost all the traps you talk about on your channel


  • Best thing ever are bands������

    I love them so much because they are simple to use and you can use it anywhere at anytime and you can gain great muscle. I got my at trainhome shop (check on google)�� they are awesome.

  • Hi Mike, In my opinion, you have the best training site on the internet! You have practical routines and ideas that anyone can benefit from. I have been doing this routine and it works. Thanks for all the help.

  • If I made this into 4 sets of 12 of each exercise, would I still be able to gain muscle from this? Or would it still work the same way? Thanks for any help.

  • In case you guys wants to get bands for workout. My friends store Athletewish.com still have it he gave discount code for me “FRIEND5”.

  • you’re literally the best bro, you get straight to the workout no bullshit thanks for helping me put this 40 pounds ive gained being stuck in the house to good use lmao

  • check out AthleanX’s video on how to use the chest more when dojng chest workouts this is for anyone that feels it only in the shoulders

  • Bhaiya sari exercise samjh aayi but jab aap ne dumbell crossover kiya hai to me bas ye bolna chata hu ki bhaiya gravtitational force ki wajha se ye exercise galat hai cable cross cable sebhe right h bodybuilding artical me bhi yahi aaya h jispar reserch bhi hui h… Baki aap se bohut kuch sikhne ko milta h bhaiya… U r doing great job…. Love you bhaiya…..������

  • Sir plzz mujhe ek baat appse sy puchni thi, meri back bent rati haa, jesy kob b bolte haa, mere lea vo normal haa, bt mere family members aur frnds bolte haa dekhne me bhoot gandi lgti haa, j meri habbit ban chuki haa, pllzzz mujhe batae mai kya kro, j bhoot comman haa, ajj kal k lardo me

  • How many reps should I do for each anyone can help me studying PT and trying to perfect my craft Athlean-X is my idol this man is a beast can only hope to become like him one day.

  • Sr meri ek chase jyada tite hai or jyada motion hai smi jaise fill ki ke hilti hai or left kam hilti hai to plzzz dono ko same bnane ke liye kuchbtaye

  • This workout showed me where my weaknesses are. I can do 50 push ups straigt, so Stage 1 and 2 are not that difficult for me. I can do 8 one arm Push ups per side, so Stage 4 is not that hard either. But my explosiveness, gosh, that stage was hard for me, nearly managed to clap.

  • Download My Workout App Exerprise FREE https://bit.ly/2LbgrWb
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  • Thanks for working out with me! If you enjoyed this workout, be sure to check out my other free workout videos playlist right below
    �� 30 DAY DUMBBELL PROGRAM https://www.tonygonzalez.fit/offers/C5LuBvi9/checkout
    �� DUMBBELL ONLY WORKOUT VIDEOS PLAYLIST HERE https://www.youtube.com/playlist?list=PLJAvPkCo4UGT7u6Pw5qKcW-M2cbAO0BDP
    �� FOLLOW ALONG WORKOUT NO EQUIPMENT WORKOUT PLAYLIST HERE https://www.youtube.com/playlist?list=PLJAvPkCo4UGTkAbNstrNZxdRWtUpx8x_1

  • Thanks for adding in a shoulder warm up ( that is very uncommon )!
    I also like how you kept the video short and sweet but with plenty of explanation on each movement ����������

  • Download My Workout App Exerprise FREE https://bit.ly/2VmlBVg
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  • I like how you are taking breaks even do you are acting like your tired �� and giving everybody a motivation boost⚡nice video man��

  • which part exactly should I feel the soreness when I train the upper chest? my upper chest doesn’t grow at all especially in the middle part right below the neck. Am I doing something wrong?

  • this guy is the definition of a gym bro! And may I say that I SEE RESULTS IN ONLY 3 WEEKS WHAT?? THAT’S CRAZY, THANK YOU SO MUCH!!!

  • I ain’t gonna lie thought this looked easy so restarted the video and try to do it with you and could not believe how hard this was ������

  • Amit Bhai Love From Pakistan..Aaj Me Ny Advance Chest work out kiyaA.. MashaAllah Aj heE Chest Dubble Ho gai.. or Shape bhi Achi Ho gai.. u r best.. Plzzz wings kaA bhi Advance work out btyn..❤����������

  • Extremely Professional at Push ups and this workout is nothing for me but the funny thing is I am still a noob at pull ups only because I have no bars so rip

  • This may be a dumb question….but do the dips work the lower pecs? I struggle the most with my lower pecs when it comes to chest training…

  • On the 3D chest chiseler, how do you keep your shoulders from cheating? In other words how do you focus on the chest without your shoulders wanting to help.

  • Hello bro….mai aapke fitness videos follow karta hu aur aapse aak que poochna chahta hu…..mera workout pichle 5-7 months se bhot hi irregular ho gaya hai iski wajah se mai heavy workout nahi kr pa raha aur bhot hi energy down ho jati hai jisse mai bohot hi demotivate ho jata hu..Aap btao ki kya karu aur kaise start karu

  • this workout used to work for me in the beginning with my 2kg dumbells but now my chest is stronger so i dont feel it that mutch anymore so i have to up the weight

  • Great video! Just wondering one thing.Should all your 5-10 minute workouts be the workout for the day,or should I do other workouts too during the day.

  • I’ve had trouble with chest workouts for awhile now, I’m 15 and been working out with dumbbells for around 4 months now. I can never seem to feel burn in my chest when doing any chest exercise, I usually get tired somewhere else like my biceps, my biceps aren’t very weak tho. What am I doing wrong

  • I’m back after 2 months, do you get that immediate sore after working out or nah? Planning on doing this later today and maybe if I get good enough I’ll do it everyday

    I’d do full body pushups everyday but school just takes up too much time out of the day man it’s crazy

    Edit: just did it the shuttle pushups were the hardest for me cuz my elbows are so weak lol great vid AD!

  • You need to ask us to a challenge such as: do two circuits of this, you aight. Three? A beast. Four? Why are you watching my vids ��?

  • This is great, however… Each exercise is in a different program, so if we subscribe to your scheme, we will never get THIS workout, which seems odd if you’re suggesting it as a great chest workout.

  • So for those pushups, about how many should be in a set? When doing incline my first 3 sets are 35reps, then go down by 5 for every 2 after that till I reach 10 then I finish it off strong by going for 20 more for my last so does anyone have a guesstimate for what my number should probably be? I’ve never done sets like that, 8-count pushups are the only others I’ve done that aren’t just modified standards.

    I’m thinking I should finish my dbell-presses off with this before going to dbell crossovers.

  • Probably a dumb question but is this effective at all if I start without any weights? My arms/chest are really weak and given that this guy was getting a work out from just 10lbs it leads me to believe that it might be too much for me right now. Thanks.

  • Hello Amit Panghal Fitness Tummari Sabhi Video Bohat achhe se Dekhta hu Or Faida Bi Huva hei Muje Mei Sirf Amit Panghal Fitnes Ko hi follow Karta hu Tum Aesi Video Banate Raho Mei Tumari Video Dekhakar hee body banaunga i Love My ��Gym������ or I love My Amit Pangal Fitness ������

  • Holy fucking fuck knuckles of fuck on a fuck-knuckle sandwich on fuckbread. Those Ninja push-ups were brutal! I threw them in at the very end, well before doing the chest finisher for 100 reps. It really had me gasping for air after each set, I was so pre-fatigued that I didn’t have to do a lot of reps tho.

  • I have a time frame of 2 months to gain as much lean muscle as possible, I have a basic weight bench with at least 300 pounds of weight and I have some dumbbells that’s it, and I have the time. What would you recommend I do to gain the best amount of lean muscle in that time frame?

  • Man you are awesome and I really appreciate you! Of course you can build a huuuge chest with your 5 exercises. But here;s my top 5 exercises for a chest building workout(I know some you don’t like or approve but that’s my opinion):
    1)Barbell bench press
    2)Incline Dumbell bench press
    3)Machine Press(all gyms have a machine chest press and they all work similarly)
    4)Dumbell fly OR Cable Fly OR Machine Pec fly(change program every two months)
    5)Chest dips(Slight bent forward, don’t come all the way up to keep tension on the chest and go all the way down to stretch)

  • Hey, thanks for this. I tried doing a chest press before and it killed my arms because the bands dragged the length of my triceps. But I lowered the RB on the door anchor and took an underhand grip instead of an overhand grip and it works great!

  • Hi Mike, what is the resistance weight of that band? I have several and don’t know which ones are the best for muscular developement

  • Could you do or speak about the exact workout needed to combat man boobs.

    For example, my chest is bigger at the bottom then at the top. I want the top to be bigger and the bottom to be smaller along with the line in the middle. What do I do with regards to reps and sets?

  • Been meaning to ask you since you know alot about the science of lifting. My chest days usually go like this: incline dumbell press, decline dumbell press, chest dips, low to high cable fly, high to low cable fly. Since compound excersizes are more effective at building the chest than isolation, wouldn’t it be better to replace the flys with more sets of compound excersizes? Or do the flys enegage the muscle in a different beneficial way?

  • hey this is amazing! but was wondering what that song was? itd be a great song to workout to so I can get in the zone so if anyone knows I’ll really appreciate it

  • Bloody rubbish, total waste of my time and total waste of my lockdown, some of the comments saying its hard and I can feel the pain in my chest’. Well my comment is ‘rubbish workout and all I feel is back pains. Not very happy about this and will be leaving a dislike and I will unsubscribe, very very very very very disappointed with the outcome it has given me. You where talking along the lines of me being like Eddie Hall well i have to let you know I don’t feel like that at all I feel more like Eddie small!

  • Just to you know
    Igo throw 4 or 3 of your chest workout in home and do it all ( what i can do)
    Im beginner and that make me able to move my chest a little bit
    Nice videos
    Like it

  • Hey, Jeff I have a quick question for you. At my gym I have a problem with unracking the barbell during bench press. There are 3 hooks, but my hands are too long for the middle one yet too short for the higher one. This causes me to press in a bad form (without retracted scapula). Can I replace the bench press with Dumbell Press? What are your toughts? It looks like a perfect exercise for me.

  • hey Jeff there’s a guy who posted a video on you tube regarding his life story of bearing man boobs. He says he has tried everything throughout his lifetime to get rid of those i.e., all kind of exercises, diet plans and even surgery. but none worked. but to the surprise he says he got rid of those finally by avoiding chest exercises man damn..I just don’t know what to say

  • Really love your videos but without pushups and a bench, you cannot fully develop your chest with just a pair of dumbells. Range of motion matters, did this workout but couldn’t feel anything. Was using 15 pounds

  • Download My Workout App Exerprise FREE https://bit.ly/2HjzTxI
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  • Quick question: You advocate a push/pull split routine with the workouts being 40-45 mins long. If I’m going to do chest/shoulders/tris all in one workout how long will my workout be if this chest routine took a full 34 mins?

  • I don’t live in a big town, we have no gym, I have no car, life is super depressing EVERY DAY and no hope for me whatsoever. My body will forever be hideous I’m afraid.

  • I think I read somewhere in the comments you’re doing three sets raising the weight every time. I remember there was an old bill Phillips routine that would have you go up in weight for the first three sets then on the fourth set drop weight and go to failure. What are your thoughts on that. Also I generally wait 30 seconds between sets and one and a half to two minutes between exercises what is your personal preference

  • No idea if ill get a response or not but ill give it a go.. when i do incline bench or dumbbell presses my shoulder in the front hurts and i have to resort to doing flat presses which doesn’t hurt as bad…any advise?