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How I Am Building A MASSIVE Chest (Detailed Routine)

OmarIsuf Follow
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  • 3 months ago
  • 46,267 views
  • 2,166 likes
  • 214 comments
INSTRUCTIONS
The idea is to accumulate enough quality repetitions to stimulate a hypertrophic response. To make sure our workout is effective, we'll have a couple rules.
1. Perform 100 total repetitions with compound chest focused movements
2. Every set should be between an RPE 7-9 (1-3 reps left in the tank). In other words, each set is challenging.
3. Select any rep range between 5-12 (after 12 it becomes hard to assess RPE)
4. Select 3-5 movements to complete these 100 total quality reps
5. To accumulate localized fatigue, try to complete these sets in less than 1 hour total

SAMPLE ROUTINE

Week 1
1. Pause Bench Press 5x5 @ 75%
2. Incline Bench Press 4x6 @ RPE 8
3. Dips 3x8 @ RPE 8
4. Wide Grip Decline Press 3x10 @ RPE 9

Weeks 2-3, increase Exercise #1 by 2.5% intensity. Then go back down to 75% and keep repeating the process (except consider adding an extra set of 5)

Every second week, feel free to add in one more compound set somewhere. Once you reach ~120 reps in one hour, deload back down to 100 and gradually build up again.

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