Tbolz route to a perfect chest Quick, Fast, and Hard!

[TbolzNdbols]

Whats up guys & gals.

So I've been getting some P.M's asking what I do for chest, and abs. I'm going to start with my chest work out first.

The thing is with the chest muscle you always have to remember its a small muscle. You never want to over train it. I've run into to many rookies in the gym that think if they do 7 chest exercises that they will get a huge ripped chest. Lol, I'm sure most of you know that this is not true at all! In fact my chest work out is so quick and easy some might bring it into question. I've been doing the same chest work out for almost 5 years now. It goes a little something like this.

I always start my chest day on Incline, because I'm obsessed with building/putting my big energy towards growing my upper chest.

First week

Incline bar- Reps 4 plus 1 max. So I usually will start on 225 for 12 reps, than 235 for 10, than 8, 6, 1...And the lower the rep you want to build your weight, and maximize your strength.

Flat dumbell press- 3 sets yes 3 sets thats it lol. Sets of 12-10-8

Incline fly dumb bell (Always)- 3 sets. 12-10-10

Done! Notice the work out is quick, to the point and not once am I attempting to over work the chest muscle. If you over work it, it will not grow. So going back to the beginning of this log. When you see guys doing 8 exercises on chest day, and mixing in tris ex.. Just know in your head that, unless hes a huge beast. He most likely has no clue what hes doing.

In no way would I ever criticize someone who is working out, but if they ever came up to me and asked (some people get intimidated) I always go in with an open mind on how to help. I just recently started training a few high school football players, and these kids are built way better then when I was in HS thats for damn sure lol. These kids can grow, and they follow form directions beautifully. Makes me proud when they sack the QB on 3rd and inches. (Played strong safety in college myself). Anyway back to log.

2nd week chest workout (always switch every other week)

Incline dumb bell bench- 4 sets of 12-10-8-6-1 reps

Flat bench BAR- 3 sets of 12-10-8

incline dumb bell flys- 3 sets 12-10-10

Always do the heavest weights possible for these exercises. Never go light weight. You always want to do as much as you can, and try to push yourself to high weights (not on juice) every 2-3 weeks(reason being is you don't want to get hurt, and make sure if you are that you have a spotter who is capable of spotting correctly). On (AS) every week, and laugh while you do it all the way to the bank!

Remember these exercises may look simple, short, and sweet. Well truth is without proper form when benching, you will accomplish nothing. Go strong, slow, sturdy. And always, always! make sure your elbows are parallel with each other.

Thank you for reading, and good luck!

P.S- Chest day is usually a good day to throw in cardio pre/and or post W.O because it is a quick fun day : )

after you start seeing results (they will come, just be patient, unless on AS in that case come week 3-4 S.E laugh as you start to look like hulk and see veins creeping up your arms) reward yourself with a pat on the back, as you are 1 step closer to landing a chick that looks like

-The 6 year Vet Miz

[tigerspawn]

thanks for the thread.

[Gaspaco]

I command those MF pecks to GROW!!!

[TbolzNdbols]

haha I know Gaspac, and thanks Tiger.

I'm day 43 into diet, starting my cycle day 90. So will come back with a tiny bit bigger chest. W.e the gals like is what I like haha.

I'm taller too so its so hard for me to put on lean gains. Took me 5 solid years to achieve from my blue hat pics.

P.S Your delts are redic gaspac. Your that guy in gym that I head nod every time I see, out of sheer fear and respect.

[EKFitness]

overtraining motha****as


I train every body part like its the only one I have. they're all big

[TbolzNdbols]

hahah Ek is deffff that guy.

And and Gaspac. Notice I never post pics of my wheels it cause I will get

so my main focus this time around is def the wheels. Check my new pics I put up I have a pic from 07-08 of the hammys and calves lol. Comical

[Gaspaco]

P.S Your delts are redic gaspac. .

Thanks mate appreciate it

[Gaspaco]

Btw I workout chest today.

4sets incline dbells
4sets dips
4sets flat dbels
2sets incline flies
2sets flat flies

[M302_Imola]

Nice post, hopefully this will let the rookies know more is not always better! I have to ask, is that your girl or dream girl? She's beautiful!

[TbolzNdbols]

Thanks M302. Yeah its also a good work out for novice/intermediate lifters because its quick. By quick about an hour hour 15. So it is a good motivator for a novice.

And no thats not my girl haha. I wishhh. Although my ex def gave her comp.

(great shape M3, perfection at its best)


Gaspaco that is indeed a nice workout. I like the added 2 setters. I also do 2 set flat flies added If I feel in the mood. You gigantic freak you!

[M302_Imola]

Thanks M302. Yeah its also a good work out for novice/intermediate lifters because its quick. By quick about an hour hour 15. So it is a good motivator for a novice.

And no thats not my girl haha. I wishhh. Although my ex def gave her comp.

(great shape M3, perfection at its best)

Thank you sir! Nice physique you have there too (no homo)! Lol