Muscle Fitness Muscle & Fitness UK - April 2018 | Page 52

MALE
MUSCLE
T H E B E ST OF C H E ST
Warm up
External rotation with
dumbbells (go light)
20 Reps
Superset with internal
dumbbell rotations
(go light)
20 Reps
Perform 3 sets of each.
Begin your first exercise
very light and gradually take
the weight up.
Example of
Arran’s weights
(adjust according to your own
capabilities but keep sets and
reps the same)
SET 1:
SET 2:
SET 3:
SET 4:
SET 5:
Warm-up
1 x 10 reps light
2 x 10 reps light
3x 10 reps light
4 x 5 reps
5 x 5 reps
Incline weight plate loaded
machine press
3 SETS x 8-12 reps
Decline weight plate loaded
machine press (each set
increasing weight).
Always work to failure
SET 1: 10-12 reps
SET 2: 8-10 Reps
SET 3: 6-8reps
(12kg)
(24kg)
(34kg)
(44kg)
(54kg)
Flat bench/machine press
3 SETS x 8-12 reps
Working set
SET 6: 1 x 10 reps
(65kg)
to failure
SET 7: 1 x 6 reps
(70kg)
to failure
Incline dumbbell chest press
This exercise is also used to warm-up
so there are 7 sets in total.
Cable flyes
4 SETS x 12 reps
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MUSCLE & FITNESS / APRIL 2018
Flat bench close grip
dumbbell bench press
3 SETS x 8-12 reps