Intense training for chiseled, sexy pecs.

A large, deep barreled chest is the envy of every guy and something that most serious weight trainers work hard to achieve.  Knowing how to get there is part of the battle and can easily be achieved by following the right workout and supplement routine.

For those chest and triceps training days, this workout program will be sure to give you the kind of chest you desire. Make sure you use an appropriate weight, so you can complete three sets of 10 reps or more. Ensure you are using proper technique and always warm up before exercising.

Before you start, find yourself a reputable, high performance, anabolic bodybuilding supplement, something that contains whey protein, and take this one to two hours before you work out. Include a glutamine supplement ^[1] with 8 oz of milk and you’ll be fired up and ready to go.

Cable Crossovers
3 sets/12 reps
Stand in the middle of the two pulleys with feet shoulder width apart and knees slightly bent. Grab one pulley at a time and bring your arms out to the side so they are parallel to the ground. Bending slightly at the waist, sucking in your abs, bring your arms together in an arc until your knuckles nearly touch. Repeat 10 or 12 times.

Medicine Ball Superman Push-ups
3 sets/15 reps
You’ll need Superman strength for this exercise, but you’ll get great definition and separation between both pecs. Using a medium-sized medicine ball, lie face down with your arms stretched out in front of you like Superman, with your hands on the medicine ball. Keeping your arms, raise your chest up off the floor like a push-up and reverse to repeat for 15 times. For a harder workout, use a smaller medicine ball. Watch your lower back on this one and try not to arch it too much.

Incline Dumbbell Flies
3 sets/12 reps
Set up a bench in a 45° incline position. Starting with the arms extended to the side with a slight bend in the elbow, bring the dumbbells together in an arc until they nearly touch and reverse. Repeat for 12 reps.

Close-Grip Bench Press
3 sets/10 reps
Lying on a flat bench, position your hands on the barbell, so they are slightly closer than shoulder-width apart. Lower the bar six inches from your chest and press out, extending your arms without locking your elbows or bending your wrists for 10 reps. Repeat.
Make sure you observe the five points of contact rule at all times: two hands on the bar, two feet on the ground, and back flat on the bench. Use those abs to keep your back flat on the bench during your press and get someone to spot you.

Unilateral Dumbbell Press
3 sets/10 reps
Lying on a flat bench, with dumbbells horizontal into your chest, press out one arm at a time, pausing with each extension without locking your elbows. Then repeat with the other arm for one rep. Repeat for 10 reps. This exercise also helps to build up your stabilizer muscles to give you more strength and precision in your moves.

After you cool down and stretch, complete this training session with a post-workout recovery meal of protein powder (half the dose you used before your workout) and glutamine with 8 oz of milk to give those muscles the instant energy and protein they need to build and repair.

Check out Fitlode’s Product Reviews ^[2] for the best in high performance sports nutrition.

Creatine is the most popular muscle building sports nutrient and is essential for those interested in bodybuilding, since it helps to achieve desired increases in muscle mass in a very short period of time.

Creatine’s biggest benefit is its ability to produce energy and is very beneficial for anaerobic athletes who require instant energy to maintain and sustain high-powered muscle contractions. Studies have revealed that Creatine boosts muscle growth in a number of different ways, and also helps to repair torn muscles much faster.

Whether you want to bulk up or lose weight, dietary supplements will help you reach your goals faster, safer and with better results. We review only superior market brands to ensure you’re getting the weight loss management and high performance nutrition advice you need. These brands are backed by scientific research and have shown proven results.

Micronized Creatine Monohydrate

Micronized Creatine Monohydrate uses exclusive CREAMAX™ technology to micronize the highest grade German-source CREAPURE® creatine monohydrate – the most heavily researched and time-tested sports nutrition supplement. Micronized Creatine Monohydrate is manufactured under a cGMP pharmaceutical processes to provide you with the ultimate in purity, quality and effectiveness.

ALLMAX Nutrition
1000 g
MSRP: $31.99
Sale: $26.99
Find out more ^[3]

KRUSH4

For post-workout recovery, KRUSH4 rapidly replenishes depleted energy stores and increases muscular strength and size. KRUSH4 offers quicker creatine delivery, increased insulin sensitivity, faster blood flow, rapid ATP energy production, enhanced muscle recovery, and hyper-creatine muscular saturation.

ALLMAX Nutrition
3.3 lbs
MSRP: $41.99
Sale: $39.99
Find out more ^[4]

NOK2

More than just a potent Nitric Oxide Stimulator, NOK2 delivers you the power of three of the most potent muscle-stimulating complexes:  Arginine, Creatine and Glutamine to provide the pump, the strength and the power you demand. NOK2 takes the power of K2 (Alpha Ketoglutarate) to a whole new level by adding the purest German-Source Creatine money can buy:  Creapure gives you the most dynamic fast-track to rapid gains in power and strength.

ALLMAX Nutrition
180 Capsules
MSRP: $61.99
Sale: $26.99
Find out more ^[5]