Ultimate Chest Workout by Craig Capurso

It may seem simple and straightforward, but if we know Capurso, we know this chest workout is going to be one hell of a ride.

| Craig Capurso’s Ultimate Chest Workout |
1. Butterfly – Tabata: 8 rounds 8 sets, 20 seconds work (10 seconds rest)

2. Incline Dumbbell Press – 3 sets, 15, 10, 5 reps
3. Barbell Bench Press – Medium Grip – Cluster set. 1 set, 12 reps
4. Barbell Bench Press – Medium Grip – 1 set, 4 minutes (AMRAP)
5. Svend Press – Svend Press to Dumbbell pull-over. Perform lying on bench. 1 set, 4 minutes (AMRAP)
6. Butterfly – 2 sets, Ascending unilateral reps
7. Pushups -Tabata: 8 rounds 8 sets, 20 seconds work (10 seconds rest)

Seated Machine Fly:
This first exercise should be done Tabata-style, a fast-paced modality where you get 20 seconds to perform each set, yet only half that much, 10 seconds, to rest in between them.

Seated Machine Fly:
This first exercise should be done Tabata-style, a fast-paced modality where you get 20 seconds to perform each set, yet only half that much, 10 seconds, to rest in between them.

Barbell Bench Press:
Per Capurso, this workout is about building volume through stress and intensity. Strength is also a factor of neurological output, so he adds cluster sets to challenge both your muscular strength and your central nervous system.

Dumbbell Svend Press To Pull-Over:
This exercise is two exercises in one. It starts with a horizontal Svend chest press from the bench, then Capurso takes the dumbbell behind his head for a pull-over.

Unilateral Seated Machine Fly:
Now, back to the machine fly, this time for unilateral ascending reps. Unilateral means using one side at a time. For this exercise, you’ll lift about 75 percent of your 1RM.

Push-Up:
The final exercise is Tabata push-ups, but of course Capurso finds a way to add more intensity.

“Instead of doing normal push-ups, you’ll do explosive push-ups,” says Capurso. “I’m really trying to get you to explode off the ground.”

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