video to gif How to Build The Perfect Chest At Home | Only 4 Exercises

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Here is a Gain Certified Chest Workout that you can do at home or at the gym. This workout will only take you about 50 minutes but it will give you an amazing pump. Here is the full workout.
1) Flat Barbell Bench Press 4 Sets x 8-12 reps & 4th Set is a Drop Set with a wide grip x 12-15 reps
2) Incline Dumbbell Bench Press 3 Sets x 12-15 reps & 3rd Set is a Drop Set x 12-15 reps (If you can’t complete 12-15 reps lighten the weight up. Also if you get like 9 or so Reps, rest for a few seconds and then get right back to it)
3) Advanced Flat Dumbbell Bench Press 2 Sets x 5 reps + Failure!!! (Pause when you’re half way up for a ½ second and then squeeze at the top of the rep for ½ second and then pause ½ second on the way down. Do this until you get 5 reps and then just rep it out for as many reps as you possibly can) Watch 2:50
4) Flat Dumbbell Fly 3 Sets x 12-15 reps
5) Standing Dumbbell Side Raise 3 Sets x 10-12 reps & 3rd Set is a Drop Set Slow and Controlled to Failure!!!

video to gif How to Build The Perfect Chest At Home | Only 4 Exercises
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Entertainment	Upload TimePublished on 29 Oct 2018

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