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How To Build a Killer Chest in 8 Weeks!

Posted on June 19, 2014 by BBWarehouse There have been 0 comments

Read how you can build that killer chest in just 8 weeks!


To build a killer chest, you need to train chest twice a week for the next 8 weeks!  I have put together two workouts to make sure you know exactly what needs to be done. I will be building up my chest in preparation for my next show, so lets do this together! Repeat both of these workouts over the next 8 weeks, take the recommended supps and keep in touch for training advice and tips along the way! #BBWArmy

You can download and print the workout by following this link: DANNY GROGAN CHEST WORKOUT

An important note : On all pressing movements take 60 seconds rest on flies and for supersets take 30 seconds rest

Workout 1build a killer chest

  • Flat barbell bench press - reps 4-6 - sets 3
  • Flat barbell bench press - reps 8-12 - sets 3 high incline
  • Dumbell press - reps 12-15 - sets 4
  • Flat dumbell chest flies superset with chest dips - 4 sets - 8 reps each
  • Cable single arm flies high pull superset with low pull - 4 sets - reps 15

Workout 2

  • Incline barbell bench press - reps 4-6 - sets 5
  • Flat barbell bench press - reps 8 - 10 - 15 - sets 3
  • High incline dumbell press - reps 12-15 - sets 4
  • Cable chest flies superset with press ups - 8 reps each - 4 sets
  • Cable single arm flies high pull superset with low pull - reps 15 - 4 sets

After 4 weeks of this program only perform pressing movements in the mid-range ( no locking out,  no touching your chest)

My recommended supplement advice to tie in with this programme and my personal favourites are Bodybuilding Warehouse :

Tri-Creatine Malate

Premium Whey Probiotic Protein

Waxy Maise Starch

Pure Caffeine Tablets

The best way to get in touch with me for advice on this training programme and nutrition is to follow me on Instagram or twitter @grogobot01 or comment on this blog post!

By Danny Grogan

On behalf of Bodybuilding Warehouse

This post was posted in Athletes and was tagged with chest training, 8 week plan, chest workout

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