Pump Up Your “Pecs” in Less than 10 Minutes with this “Blood Pumping” Workout Routine

Are you disappointed with your “pec” development and bored with your strength training workouts? Well, don’t feel alone. This is common when working parts of the body that are more difficult to gain muscle mass (such as the chest) so try this “blood pumping”/ “breath taking” chest routine guaranteed to pump up your pec muscles.

Now, you should be performing this strength training workout and all of your workouts with strict movements and make sure you have a spotter or training partner. You will also need a stop watch to record the number of seconds between exercises and the total time of your strength training workout. Your goal is not to exceed 3 seconds between exercises and completing the workout routine in less than 10 minutes.

Exercise 1: Body Weight 60-Second Positive/Negative Dips

Equipment: Parallel Dip Bar

Positive Exercise: Start in the down position and perform the positive portion of the rep in a 30-second cadence with your spotter counting each of the 30 seconds per the stop watch.

Negative Exercise: Immediately start the negative portion or lowering portion of the exercise to the 30-second cadence with your spotter counting each of the 30 seconds per the stop watch.

Add resistance in your next workout routine once you have successfully completed this 60-second rep.

Rest: None; immediately move to Exercise 2 within 3 seconds

Exercise 2: Arm Cross/Chest Fly

Equipment: Arm Cross/Chest Fly machines or conventional dumbbells

Abduction/Adduction Exercise: Complete at least 8 and no more than 12 reps

Add 5% resistance on your next workout routine once you have performed12 reps to momentary muscular failur

Rest: None; immediately move to Exercise 3 within 3 seconds

Exercise 3: Chest Press machine or a close-grip barbell chest press

Positive/Negative Exercise: Complete at least 8 and no more than 12 reps

Add 5% more resistance on your next workout routine once you have performed12 reps to momentary muscular failure

Rest: None;

If you are game, immediately move to Exercise 4 within 3 seconds (which is optional)

Optional Exercise 4: Arm Cross/Chest Fly

Equipment: Arm Cross/Chest Fly machines or conventional dumbbells

Abduction/Adduction Exercise: Complete at least 8 and no more than 12 reps

Add 5% resistance on your next workout routine once you have performed12 reps to momentary muscular failure

If you completed all four exercises then Congratulations. Make sure you do not train on this challenging chest workout routine more than once in every 7 -10 days in order to give your body a chance to recover and to build lean muscle mass in those pecs!

Follow my simple strength training program, The Last Rep Advanced Video Series and you will be on your way to  greater strength and muscle mass for better quality of life!

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