Superset |
Exercise |
Set Count |
Rep Count |
Rest |
|---|---|---|---|---|
| FLAT BARBELL BENCH PRESS | 8 | 12 | 45 SECONDS | |
| FLAT BENCH DUMBBELL FLY | 6 | 12 | 45 SECONDS | |
| INCLINE BARBELL BENCH PRESS | 6 | 12 | 45 SECONDS | |
| INCLINE DUMBBELL FLY | 6 | 12 | 45 SECONDS | |
| DUMBBELL PULLOVER | 6 | 12 | 45 SECONDS |
This workout by Serge Nubret is a classic golden-era bodybuilding workouts that is still relevant and producing results today. Serge built a magnificent chest using this routine for years. With high volume and medium weight combined with low rest periods, perform five different lifts for 6-8 sets of 12 reps.
The bench press is often considered the king of all pressing movements, and for good reason.
Read MoreFlat Barbell Bench Press
Place dumbbells at the end of the bench. Pick the dumbbells off the floor using a neutral grip (palms facing in) and, as you sit down on the bench, place the end of the dumbbell on each knee. When grasping the dumbbell, wrap your thumbs around it tightly.
Read MoreFlat Bench Dumbbell Fly
The incline press is one of the best compound pressing movements around.
Read MoreIncline Barbell Bench Press
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