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Published on 20 Jul 2011 | over 5 years ago

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This is one of my favorite chest workouts, If you do this workout 2 times a week you will notice a big difference in your chest muscles.

Start out with 3 sets of 10 reps with dumbell flys.

first set do as heavy as you can go and still do 10 reps. I start with 95 pound dumbells. Then drop 10 pounds each set.

Next workout is a dropset with bench press
Do 3 sets
I start with 225 and then drop it down each time. Try and get 8-10 reps on each set.

Next workout is chest flys
I start light with this to get warmed up and then up the weight until you can only do about 6 reps with the last set. Do 3 sets

then to finish the workout off do a superset with the low cable flys into the diamond pushups with the bosu ball

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