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Down With The Thickness Workout

Frank Fata

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Build a bigger Chest and Back by slamming them together twice a week

I have been using the following workout routine for 8 months now and it really helped bring up my chest and back. Before my chest was lagging in size and my back had definition, but was lacking size. Follow this routine and you will soon see some thickness. The plan is to hit this workout routine twice a week with three days off between. So, if you hit it Monday, you will do it again on Friday. The goal is to stay heavy and alternate rep range each week. So, first week will be as heavy as possible for 3 sets x 8 reps and second week will be 3 sets x 12 reps than back to 3 sets for 8 reps and so on. Always warm up before lifting heavy. I have provided a great warm-up routine I do before I get it in. Enjoy the results…

Warm-Up

10 min Steady State on a Bike or Treadmill
20 Shoulder dislocations. (You can also use a broomstick for these.)

Perform the following movements back to back for 10 reps each with 5lb dumbbells:

  • Lateral Raises
  • Bent over Lateral Raise
  • Dumbbell Front Raise
  • Bent Over Y-Raise
  • External Rotation Shrug
Workout Routine

Basic Warm Up

Start the first exercise with a basic warm up routine. Here’s an example:

  • Warm up set 1- Light dumbbells
  • Warm up set 2- 50% of your starting weight x 5-10 reps
  • Warm up set 3- 75% of your starting weight x 5 reps
  • Warm up set 4- 90% of your starting weight x 3 reps

We will be doing both movements back to back because of the reciprocal innervation of muscle principle. For example, incline press then go directly to pull ups then rest. Your rest time between sets will be 2 min.

Chest & Back Routine

Superset One

Incline Dumbbell Press
superset with
Weighted Chin ups
3 sets x 8 reps. Rest 2 min

Superset Two

Flat Bench Dumbbell Press
superset with
Overhand Lat Pull Downs
3 sets x 8 reps. Rest 2 min

Superset Three

Incline Dumbbell Flyes (pronated grip)
superset with
Straddle Bar Rows
3 sets x 8 reps. Rest 2 min

Superset Four

Weighted Dips
superset with
Weighted Hyperextensions (hold a plate in your hand)
3 sets x 8 reps. Rest 2 min

get more nxt

 

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