Okay.. I'll jump in on this one as I'm pretty good at finding routines that cause vagina's to hurt for even the most swole cat in the gym. First off- put down the dumbbells and forget the bench. That's easy and you need some trickery involved with your boobies to get them to grow.....
Chest Routine based on pics:
#1 Push Up Split: These are standard push ups. Do as many as you can (to failure) and when you can barely do one more; drop your knees and do them like a chick would (knees on the ground). This will pre-exhaust all other muscles and when you drop your knees you will REALLY feel this in your chest as your pectorals have no choice but to take over completely to do the additonal reps. You want to do the knee push up's to failure also.
#2: Free Motion Dual Cable Cross Machine (google it). Set both arms down about 2-3 clicks from very bottom setting. You want the machine to look like an upside down V. Put 20-30 lbs on the machine, grab both handles and walk forward 2 feet. By now you should be facing away from the machine with handles in both arms; arms by your side (hips). Bend your knee's just a little tiny bit so they are not locked. Arms straight- lift up and in at the same time. Essentially, you are making an upside down V with your arms so they meet in front of you chest level. This is gonna hurt your boobies (not in a bad way).. word to the wise; start VERY low in weight. The biggest guys in the gym have a hard time with this exercise.. not kidding. Based on your pics- I'll be surprised if you can do 16-20 reps with 30 lbs total on the machine.
#3: Dips: Self explanatory. No dip machine assistance; your body weight to failure.
Actual Work Out (in order)
Push Up Split- 2 x failure
Free Motion Machine- 2 x 16 (16 should be failure, adjust weight accordingly starting at 30 lbs)
Dips- 2 x failure
Do one set of push up, then to free motion, to dips. Repeat twice.
Now, here's the fun part; NO REST. Your rest should be the time it takes to get from one work out area to the next; that's it. Let me know if you have any questions. If you don't have a free motion machine at your gym let me know and I can give you another way to do the same thing. You will not like this work out; but you'll see a lot of chest growth quickly. Promise.
