{"id":1469804,"date":"2022-05-10T08:29:52","date_gmt":"2022-05-10T12:29:52","guid":{"rendered":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1469804"},"modified":"2022-05-10T08:29:56","modified_gmt":"2022-05-10T12:29:56","slug":"four-week-workout-to-absolutely-blast-your-chest","status":"publish","type":"post","link":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/four-week-workout-to-absolutely-blast-your-chest\/","title":{"rendered":"Four-Week Workout to Absolutely Blast Your Chest"},"content":{"rendered":"<aside class=\"mashsb-container mashsb-main mashsb-stretched\"><div class=\"mashsb-box\"><div class=\"mashsb-count mash-medium\" style=\"float:left\"><div class=\"counts mashsbcount\">14<\/div><span class=\"mashsb-sharetext\">SHARES<\/span><\/div><div class=\"mashsb-buttons\"><a class=\"mashicon-facebook mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/www.facebook.com\/sharer.php?u=https%3A%2F%2Fwww.conservativenewsdaily.net%2Fbreaking-news%2Ffour-week-workout-to-absolutely-blast-your-chest%2F\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Facebook<\/span><\/a><a class=\"mashicon-twitter mash-medium mash-nomargin mashsb-noshadow\" href=\"https:\/\/twitter.com\/intent\/tweet?text=&amp;url=https:\/\/www.conservativenewsdaily.net\/breaking-news\/?p=1469804&amp;via=ConservNewsDly\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Twitter<\/span><\/a><a class=\"mashicon-subscribe mash-medium mash-nomargin mashsb-noshadow\" href=\"#\" target=\"_top\" rel=\"nofollow\"><span class=\"icon\"><\/span><span class=\"text\">Subscribe<\/span><\/a><div class=\"onoffswitch2 mash-medium mashsb-noshadow\" style=\"display:none\"><\/div><\/div>\n            <\/div>\n                <div style=\"clear:both\"><\/div><\/aside>\n            <!-- Share buttons by mashshare.net - Version: 4.0.47--><div><\/div>\n<p>The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine into your current weekly muscle building workout.<\/p>\n<p>This workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body, and may cause an injury. As always, you should do a thorough warmup before your session.<\/p>\n<p>There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won&#8217;t get anything out of this chest workout if you don&#8217;t have the diet and calories to back it up!<\/p>\n<h3>\nWeekly Workout Schedule:<\/h3>\n<table class=\"workoutTable\">\n<tbody>\n<tr>\n<th colspan=\"3\">\nWeek 1 &#8211; Chest Routine<\/th>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nChest<\/td>\n<\/tr>\n<tr>\n<td>\n<strong>Exercise<\/strong><\/td>\n<td class=\"width20\">\n<strong>Sets<\/strong><\/td>\n<td class=\"width20\">\n<strong>Reps<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/swiss-ball-dumbbell-press.html\">Swiss Ball Dumbbell Press<\/a> (see instructions)<\/td>\n<td>\n4<\/td>\n<td>\n10<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/incline-bench-press.html\">Incline Bench Press<\/a> followed by <a href=\"https:\/\/www.muscleandstrength.com\/exercises\/push-up.html\">pushups<\/a><\/td>\n<td>\n4<\/td>\n<td>\n8<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/chest-dip.html\">Chest Dips<\/a><\/td>\n<td>\n4<\/td>\n<td>\nMax<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/cable-crossovers.html\">Cable Crossovers<\/a> (see instructions)<\/td>\n<td>\n4<\/td>\n<td>\n15<\/td>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nNotes<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">\n<ul>\n<li>\nSwiss ball dumbbell press:<br \/>Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.<\/li>\n<li>\nIncline bench:<br \/>After each set hit the ground for as many pushups as possible with slow rep timing.<\/li>\n<li>\nCable crossovers:<br \/>We&#8217;re looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table class=\"workoutTable\">\n<tbody>\n<tr>\n<th colspan=\"3\">\nWeek 2 &#8211; Chest Routine<\/th>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nChest<\/td>\n<\/tr>\n<tr>\n<td>\n<strong>Exercise<\/strong><\/td>\n<td class=\"width20\">\n<strong>Sets<\/strong><\/td>\n<td class=\"width20\">\n<strong>Reps<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/chest-dip.html\">Chest Dips<\/a> (weighted if possible)<\/td>\n<td>\n4<\/td>\n<td>\n12,10,8,8<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html\">Bench Press<\/a>\/<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-flys.html\">Dumbbell Fly<\/a> superset<\/td>\n<td>\n4<\/td>\n<td>\n8 bench\/12 flys<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/flat-bench-cable-flys.html\">Bench Cable Flys<\/a>\/<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/push-up.html\">Pushups<\/a> superset<\/td>\n<td>\n4<\/td>\n<td>\n12 flys\/MAX pushups<\/td>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nNotes<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">\n<ul>\n<li>\nChest Dips:<br \/>Slow movement. Add weight if you can. Lean forward to emphasize pecs.<\/li>\n<li>\nBench superset:<br \/>Heavy benching followed by 12 slow flys. Keep arms wide and low for good stretch and squeeze on contraction at the top of exercise.<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<table class=\"workoutTable\">\n<tbody>\n<tr>\n<th colspan=\"3\">\nWeek 4 &#8211; Chest Routine<\/th>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nChest<\/td>\n<\/tr>\n<tr>\n<td>\n<strong>Exercise<\/strong><\/td>\n<td class=\"width20\">\n<strong>Sets<\/strong><\/td>\n<td class=\"width20\">\n<strong>Reps<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/dumbbell-bench-press.html\">Dumbbell Bench Press<\/a> (Drop Set)<\/td>\n<td>\n4<\/td>\n<td>\nMax<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/barbell-bench-press.html\">Bench Press<\/a> (see instructions)<\/td>\n<td>\n4<\/td>\n<td>\n12<\/td>\n<\/tr>\n<tr>\n<td>\n<a href=\"https:\/\/www.muscleandstrength.com\/exercises\/cable-crossovers.html\">Cable Crossovers<\/a> (Drop Set)<\/td>\n<td>\n4<\/td>\n<td>\nMax<\/td>\n<\/tr>\n<tr>\n<td class=\"tableSubHead\" colspan=\"3\">\nNotes<\/td>\n<\/tr>\n<tr>\n<td colspan=\"3\">\n<ul>\n<li>\nDumbbell bench press drop set:<br \/>Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.<\/li>\n<li>\nBench press:<br \/>You should be almost spent from that last drop set so now we&#8217;re doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Weight does not matter on this!<\/li>\n<li>\nCable crossovers:<br \/>Same instructions as dumbbell drop set. Good from, good stretch and contraction &#8211; feel the chest burn!<\/li>\n<\/ul>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"<p>The 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. You can cycle this routine<\/p>\n","protected":false},"author":505,"featured_media":2315279,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[],"tags":[],"class_list":["post-1469804","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1469804","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/users\/505"}],"replies":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/comments?post=1469804"}],"version-history":[{"count":0,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/posts\/1469804\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media\/2315279"}],"wp:attachment":[{"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/media?parent=1469804"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/categories?post=1469804"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.conservativenewsdaily.net\/breaking-news\/wp-json\/wp\/v2\/tags?post=1469804"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}