Complete Workout For Big Chest And Front Delt Muscle Definition
In this workout, we will train your chest and front (anterior) deltoid muscles and with Blackwolf pre workout we are going to make this even more effective. As usual, we train for strength and keep the intensity high, so this routine consists of 7 exercises and you should be able to complete them within 30 minutes.
We’ll do compound exercises for the chest and add some isolation movements for the deltoids. The thing about the anterior delts is that you can train them together with your shoulder workouts as well, but make sure you do add some exercises for them so they don’t go untrained. A chest workout is a great time to train them, though.
Incline Dumbbell Press
We begin with the main chest exercises, the incline dumbbell press and then we’ll move on to the bench press. We’ll pyramid the weights up as we decrease the number of reps in each set. Dumbbell press is a great exercise to start because you can start with lower weights and really get the full motion, squeezing the shoulders back and bringing the elbows back to really stretch that chest.
Control your tempo here, you don’t have to go very heavy with the dumbbells as you increase the weights, but if you really control the motion in eccentric movement you’ll hit the muscles hard even with lower weights. Do some pause reps as well, especially at the end of the set.
The classic chest exercise that no workout for the chest can do without. Use a wide grip for this exercise, keep the shoulders back and the back flat. Control your movement by exploding up and lowering down slowly. We’ll use a weight pyramid here too so increase the weights with each set as you do lower reps.
One of the less used exercises for the chest but it works well for the upper pecs as you squeeze your palms together by pressing the weight off your chest. So when doing this exercise, lean slightly forward, keep the elbows tight to the body and really push the palms together to hit the chest really hard.
This shoulder joint isolation exercise will work your anterior delts. We’re going for a higher number of reps with this exercise.
Dumbbell Upright Rows
The upright row is a very controversial exercise as it puts your shoulders in an awkward movement. That’s why we use dumbbells instead of the barbell to allow more free movement. If you have shoulder problems, you can skip this exercise and focus more on lateral raises. Nonetheless, it’s a good compound exercise to activate the delts.
Alternating Dumbbell Front Raises
We hit the chest as well as the delts with this exercise, going for a higher rep range. If you’re having problems with joints as may be the case with the pronated grip, you can rotate your arms to a neutral grip to alleviate any possible pain or discomfort.
To finish off the workout we hit the delts one final time with lateral raises.
The Complete Workout
Incline dumbbell press – sets of 12, 10, 8, 8 reps (increase the weight with each set)
– sets of 12, 10, 8, 8 reps (increase the weight with each set) Bench press – sets of 10, 8, 8, 6 (increase weight with each set)
– sets of 10, 8, 8, 6 (increase weight with each set) Landime press – 4×10
– 4×10 Dumbbell flies – 3×15
– 3×15 Dumbbell upright rows – 4×10
– 4×10 Alternating dumbbell front raises – 3×12
– 3×12 Lateral Raises – 3×12
During each exercise make sure that your last rep is the failing one, thus increasing the intensity. Try to minimize the rest times between the exercises too. It’s all about keeping the intensity high during this workout.