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“All dumbbell” chest workout last night.

Tuesday, September 26, 2006 by  
Filed under Daily Blog


I always enjoy when I change my workouts around. Doing so every three weeks seems to work well for me. Last night I worked my chest, and decided to go back to an “all dumbbell” workout that I used during last year’s bulk with very good results. The only non-dumbbell exercise in this routine is the cable crossover work that I use to finish off my chest at the end of my workout.

4 x 12 Flat dumbbell bench press
4 x 12 Incline dumbbell bench press
4 x 12 Decline dumbbell bench press
4 x “Burnout” Cable cross-over (upper chest)

I know some people are not big on decline presses, but I find that the decline press is a great exercise for hitting the lower pecs. I really do believe that form is critical – not only for muscle development, but also for injury prevention. I wrote an article earlier this month in which I discuss some of the tips and techniques that I’ve used to help develop my chest. If you missed it, here it is.

Registration for the October John Stone “100 Challenge” is now underway! Your Official Challenge post must be made by 7:00 AM (EDT) on October 1, 2006 if you plan to participate. To participate, you must be a member of the forum. If you are not a member, simply create a free account. For all the details, official rules and sample entry data, just head over to the October “100 Challenge” thread on the forum. If you are ready to work hard and want to challenge yourself in a fun and competitive environment, then please take part! No slackers! 🙂

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