BIGGER, STRONGER CHEST!

It's been a while since I posted a killer workout. Today, I have got one for you guys! Most men want to have a bigger, stronger chest and also want to look good and impress the ladies... But having a strong chest has many other benefits as well; 


Impressive power, The bench press is considered measure of strength. So when people ask you "how much can you bench?" being able to bench a lot will make people think that you are equally stronger in other exercises. 


Slimmer waist line. By packing more muscles in your shoulders, arms and chest will make your upper body look bigger and larger. As a result your waist line will look slimmer in the process. 


If you are a swimmer a stronger chest and shoulder muscles will give you more pulling power, which will allow you to swimmer longer and stay on top of the water.


Having a stronger chest will give you and edge in sports. Build a bigger chest and you'll dominate. 


The routine is fairly simple. Again its best if you have a partner who'll act as a spotter and who'll motivate you. For this routine you will lift a weight that 80% of your 1 rep Max.


Pre-exhaustion exercise.
Dumbbell Flies 1 set of 10.
immediately followed by 


Bench press (drop sets)
Begin by lifting 80% of your 1 rep max 10 times, Once you complete you first set, your partner will remove 10lbs off the bar. Do a second set of 10 then remove 10 lbs again and do a 3rd set of 10. Repeat in the same manner until all the weight is removed and you are down to the bar only. Then immediately move to;


Dips (Negative) 1 set of 10
Start in the up position as if you were going to perform a regular dip. Lower you body slowly with at least a 5 seconds count. When you reach the bottom explode up. Repeat 10 times. After this immediately perform;


Push-ups (Negative) 1 set of 10.
Place yourself in a push-up position. Lower your body slowly to the ground. When you reach the bottom explode up and repeat. 


To compliment the workout, you can perform 1 set of Bent-over Barbell Row, Barbell Squats and Hamstring Curls. Perform each exercise to failure, until you can no longer complete 1 rep.  

ARE YOU ONE OF THOSE PEOPLE!?

HAPPY NEW YEAR EVERYONE!! It's that time of the year again, when everyone makes a new year resolution. That time of the year where most people make fitness and weight loss resolutions. As a matter of fact a good friend of mine called me today and said that they promised themselves to get back in the gym this year. I said that's great! She asked me to design a work out routine for her and asked to support her through and help her stay on track. So since it always hard for her to motivate herself to go to the gym, I suggested for her to chose her favorite fitness class and set some goals. But the goals could not be weight loss related. So we agreed for to go the gym at least twice a week as a small and easy goal. Since we didn't set any weight loss goal, this puts less pressure on her because she is simply trying to stay fit and not have to worry about losing weight by a certain date.

So the question is ARE YOU ONE OF THOSE PEOPLE!? Do you set fitness goals every new year and can't keep them and or lose motivation a month later. Do you get bored from your routine because it's the same routine all the time? Well don't beat yourself up too much, you are not the only one. Thousands of people do the same every year. So you are wondering, what can you do to stick to your new year's resolution? To start off set yourself a small and easy goal. It could be as easy as putting your shoes and getting out of your house and back in if you have trouble getting up. The point is set an easy goal that does not put a lot of pressure on you. Next find some support, someone who you know will encourage and help keep you on track. Someone who will not take your excuses not matter what or even someone that's also interested in working out. Lastly, pick exercises that you enjoy doing whether its a fitness class, spinning and or a weight training circuit. You can even have a bet with someone where you'll owe them money if you don't reach your goal.. I hope some of these ideas will help you stay on track. For those looking for new routine hit the jump to see this new killer workout.