Crazy Outer Chest Pump – 5 Exercise Routine
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Thanks for watching out my latest video on outer chest training. If you have any questions, including requests for future videos, please leave a message below. → Get 40% off all Hylete orders using ‘RICHES40’ here:
►FULL CHEST WORKOUT BELOW◄
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Rob Riches Outer Chest Workout:
Rower [Warm Up]: 3-5 minutes
Light stretching for chest, shoulders, arms and back (2-3 minutes)
Warm Up Routine – D.B. Flys, D.B. Presses, D.B. Pullover: 2 sets of 12-15 reps each (performed as a circuit)
Wide Grip Incline Barbell Presses: 4 sets of 8-10 reps (2/3 range)
Chest Machine Presses: 3 sets of 12-10 reps (2/3 range, high elbows)
Dumbbell Flys: 3 sets of 12-8 reps (2/3 range, final set full range)
Parallel Bar Dips*: 3 sets of 15-10 reps (weighted, 2/3 range)
Cable Flys*: 3 sets of 15-12 reps (vary angles, 2/3 range for first 2 sets)
*(Performed as a super-set exercise)
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Rob Riches is a UK-born fitness cover model, athlete and competitor, making videos to help inspire, motivate and educate those looking to build a fitter, stronger & healthier body. He is a published author with a book about macro-nutrition (called Ultra Lean), and regular writes columns for Muscle & Fitness.
