You should follow this routine in the order as it's listed and use weight based off your strength and endurance. It will vary for everyone.
If you need some extra energy, focus and pump...I also used one of our hottest/best pre-workouts that we currently have Sidewalk Kraka
You can also browse our other pre-workout options by clicking here.
Super Set 1:
Push Ups Wide Stance - 1 Set until failure
Chest Flys Using Cables or Machine - 1 Set Until Failure
Super Set 2:
Incline Dumbbells - 4 sets of 10
Reverse Grip Bench Press - 4 sets of 8
Super Set 3:
Wide Grip Bench Press - 4 sets of 10
Dips - (Weighted if possible) 4 sets of 8
Super Set 4:
Decline Bench Dumbbell Press - 4 sets of 10
Close Grip Bench Press - 4 sets of 8
Pick any chest exercise and do 2 sets until failure (Very light weight - shoot for around 50 reps for each set)
For recovery & growth I would definitely recommend supplementing with a protein powder. Repairing those torn muscle fibers as quickly as possible is essential in muscle growth, and our protein powders will help you do that! Another option can be BCAAs which will help prevent muscle breakdown and keep you in an anabolic state.
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