4 Weeks to a Beach-Worthy Body (for Men)
Day 003 - Pecs away
Warm up 5 minutes. 2 sets x 12 reps each exercise. SERIES 1: bar bench press, fly machine, abs. SERIES 2: incline dumbbell bench press, push-ups, abs. Stretch 5 minutes.
LET'S GET TO WORK ON THOSE PECS (AND ABS, OF COURSE). Same as before: 2 sets each exercise, 10-12 reps each.
REMEMBER! Before you begin, warm up for 5 minutes on either a treadmill or stationary bike.
It's time to renew your acquaintance with the bench press. We're going to superset today to really max out these muscles, following one chest exercise immediately with another. Start on a flat bench, and keep your lower back pressed flat against the pad throughout the exercise. Lower the bar directly above your chest, stopping about an inch above it, then straighten your arms, squeezing the pecs at the top.
Now head over to the fly machine. Execute a perfect set, again keeping your back flat against the pad as you bring the arms together in front of your chest. Squeeze the arms together for two counts, and lower slowly.
On a Swiss ball or on a mat, execute a perfect set of ab crunches. Clasp your hands loosely behind your head and raise your shoulder blades and upper back off while keeping your gaze on the ceiling. Go through the "crunch" motion. Repeat SERIES 1.
Find an incline bench, and grab a set of dumbbells. Again, keep your back flat against the bench throughout the exercise. Perform a set of incline bench presses, raising and lowering the weights directly above your chest. Hold for a count at the bottom between each rep.
Time to do a set of 10 push-ups, lowering the chest down directly between your hands. Make sure that your lower back stays flat and your abs are pulled in. If 10 still feel like a piece of cake, throw in 5 more for good measure.
Hopefully, your gym has a Roman chair (ask a staff member to point it out if you're not sure). If they do, climb on, keep your back flat, and raise your bent legs to your chest. Hold for a count, and lower, never straightening your legs completely. After 10 reps, repeat SERIES 2.
Stretch for 5 minutes, and hit the showers.