Abel Albonetti is at it again, building a bigger and stronger chest with this high-volume muscle-building workout for mass. You better bring your A-game before you try this workout
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| Abel Albonetti’s Muscle-Building Chest Workout |
1. Incline Barbell Press (With bands): 4 sets, 6-8 reps
2. Incline Barbell Press: 4 sets, 8-10 reps
3. Incline Cable Fly: 5 sets, 12-15 reps
4. Flat Dumbbell Press: 5 sets, 10-12 reps (Last set double drop set)
a. Wide Grip Bench Press: 4 sets, 12-15 reps
b. Dumbbell Pullover: 4 sets, 12-15 reps
6. Cable High To Low Fly: 6 sets, 12-15 reps
| Incline Barbell Bench Press |
This compound movement allows you to pack on a lot of weight while keeping the focus squarely on the upper chest.
“I love starting off with incline bench press,” says Albonetti, “because a lot of guys are lacking in their upper-chest development, and this move targets the upper chest.”
The last two sets are double dropsets. A regular dropset involves going to failure, dropping the weight by 20 percent, and continuing to failure a second time. With a double dropset, you’ll repeat this pattern twice.
“I love incorporating dropsets because you’re further depleting that muscle,” says Albonetti.
Simply put, these double dropsets will annihilate your chest.
| Flat Dumbbell Press |
For the first 3 sets, the goal is to get 10-12 reps.
“Be sure to pick a weight that will allow you to hit failure within that rep range on each set,” says Albonetti.
On the fourth set, drop the weight by 50 percent, then do single-arm presses with one arm while you hold the weight in the other arm. Once you do 8 reps with the first arm, hold that weight as you do 8 reps with the other arm. Switch back to the first arm and do 7 reps while you hold the other arm, then 7 reps on the other side.
Keep going back and forth as you work your way down in reps. If you can’t do them all in a row, sit up and set the weights on your knees and rest for 10-15 seconds, then go at it again until you get all the way down to 1 rep.
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