THE “HYOOOGE” CHEST FORMULA

Sam Hall - HYOOGE Chest Formula - SupplementCentral.com

Warm up

– 2 sets flat bench of 135

– 2 sets increased weight for 10-12 reps

– 2 sets heavy weight 4-6 reps

• Drop set 8-10 reps

• Drop set 10-12 reps

• Cool down 135 for 15-20 reps

Now that you’re warmed up, time to grow that stubborn upper chest!

INCLINE BENCH OR HAMMER STRENGTH

Sam Hall - Hammer Strength - SupplementCentral.com

During this exercise keep your body supported by arching your lower back slightly.

6 sets total for maximum growth/pump

• Warm up set 15 reps

• Increase the weight for 10-12 reps

• Increase again for 6-8 reps

• Heavy set for 4-6 reps

• Drop sets 10-12 and then 12-15

Now time for the Ronnie Coleman LOWER CHEST DEVELOPMENT

• DECLINE HAMMER STRENGTH OR FLAT BENCH (preferably if your gym has a decline hammer strength).

• Four heavy sets starting with 10-12 reps

• Increasing weight for 6-8 2x

• One final max weight set for 6 reps

TIME TO PUMP YOU UP!

RESISTANCE PREACHER CURL DUMBBELL FLIES – THE GAME CHANGER!

*MUST HAVE A TRAINING PARTNER OR A SPOT FOR THIS EXERCISE*

Sam Hall - Resistance Preacher Curl Dumbbell Flies - SupplementCentral.com

• Warm up set with light weight Dumbbells for 15 reps

• Increase dumbbell weight for 10 reps with resistance on every single rep

• Another set of 10 with heavier Dumbbells and resistance

• Last set with heavier Dumbbells for 8 reps

Finish your workout with cable flyes. 5 sets 20 reps.

Sam Hall - Chest Flies - SupplementCentral.com

Finally take your best chest day picture and hashtag #SCSam for a shout out. If you didn’t take a gym swolfie, did you even workout?

– Sam Hall
Bodybuilder, Writer, Sponsored Athlete
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