MY WORKOUT Day 1 Chest and Abs

For chest I always do at least one flat and one incline press movement with free weights. I alternate between dumbbells and barbells for each angle. I always start with a dumbell movement. For example, one week I will do flat dumbbell press followed by incline bar presses - the next week I will do incline dumbell presses followed by flat bench bar press. I like to lift very heavy as I feel this works for me, but form is NEVER COMPROMISED. My rep range on chest is usually 8.6,4 and then either 2 or 10 -12 depending on how I feel that particular day - 4 sets incline 4 sets flat with free weights is followed by either weighted dips or a smith machine incline press. Dips are fabulous for chest but you must remember to go deep and angle yourself towards the dipping bars. On dips I prefer 10 - 20 rep sets. Smith machine incline press is also a favorite....I feel like you can never get enough incline in especially for taller bodybuilders as the upper chest is very difficult to build for most people. On this movement I will go for 10 10 8 as far as my rep scheme. All chest workouts are finished with cable crossovers of 3 - 4 sets of 12 - 20 reps and my chest looks like its going to explode...the pump I have at this time is amazing - it feels like 2 pillows are resting on my chest....it is a feeling I cherish and truly enjoy. At this point I do abs. I train at a gym with a lot of ab equipment and I utilize everyting the gym has to offer. My basic ab rules are as follows: no more than 15 minutes....very little rest in between sets....focus on lower abs first as they are more stubborn....make sure you feel every rep you perform in your abs. Really squeeze it. This session takes about 90 minutes and now its time to eat. After a chest workout I eat a plain bage,l a gatorade and a pure protein drink. The bagel and gatorade provide the simple sugars your body craves after a workout to aid in muscle growth and the whey protein is ideal as well for postworkout. An hour later after a shower and some relaxation I will enjoy 6 egg whites, 3 whole eggs, 2 servings of oatmeal and a coffee.

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