Channel: Strength Team

Category: People & Blogs

Tags: natural bodybuildingbuild more musclechest workoutmassive chestbest way to get bigger shouldersshoulder workouthow to get a stronger bench pressadvanced side delt exerciseshow to get round shouldersboulder shoulderschest exercises

Description: 6.5 WEEKS OUT FROM OCB VIRGINIA NATURAL BODYBUILDING SHOW ***FASTED CARDIO X 2 MILES - 7.0 INCLINE & 3.2MPH*** ***AB TRAINING AFTER MORNING FASTED CARDIO*** 1) Perfect Sit-Up/Crunch 2 x 25 Reps 2) Reverse Sit-Up 2 x 15 Reps 3) Oblique Crunches 2 x 15 reps 4) Mountain Climbers 2 x 20 reps (Each Side) MONDAY'S WORKOUT (Chest & Delts) 1) Flat Bench Dumbbell Press 4 sets x 5+10 reps (All 4 sets are drop set!!! Choose a challenging weight that you can get 5 reps with, immediately drop the weight about 40% and now do 10 reps. Do this on all 4 sets. If you don’t get all 10 reps, rest for a few seconds and get back in there and finish your set for the whole 10 reps) 2a) Machine Chest Press 4 sets x 10-12 reps (Count 1-2-3 on the way down of every rep) ***SUPER-SET*** 2b) Incline Bench DB Flyes 4 sets x 10-15 reps (Keep these reps slow and controlled and focus on squeezing your chest at the top of every rep) 3) Dead Stop Plate Front 3 sets x 7/7 reps (All 3 sets are drop set. Each rep is a dead stop. Control the weight throughout the entire range of motion. I used 35lbs & 25lbs plate) 4) Dead Stop Dumbbell Side Raises 4 Total Sets 2 Heavier sets x 6-8 reps & 2 lighter sets x 10-15 reps (Each rep is a dead stop rep and don’t just throw the weight up and let it drop down… control the weight…. each rep should be slow and controlled)