Looking for a routine to make that chest grow like never before? This routine is guaranteed to add-on mass and build up some strength and a little bit of endurance as well. I PROMISE that your  chest will feel like a balloon by the time you finish this routine.

There will be drop sets in this routine. A drop set is basically 2 to  3 sets where you would start off with a heavier weight and do 8 to 10 reps then without taking a break lower the weight at about 20 to 25 pounds and do another set for about 8 to 10 reps and so on. Other names for drop sets are drift sets or burn sets.

I’m going to make this routine  SUPER HARDCORE by making ALL the sets DROP SETS!! Each SET will consist of 3  drop sets! so 3 drop sets EQUALS 1 COMPLETE SET! Remember guys and girls don’t settle for decency…always aim for excellency. Here we go!

3 COMPLETE sets of dumbbell Flat press 8 to 10 reps

2 COMPLETE sets of Incline flies presses 8 to 10 reps

3 COMPLETE sets of Incline flat presses 8 to 10 reps

You can change-up the order anyway you wish.  If you need help on how to perform the exercises comment down below and I will either reply back in the comment section or make a separate post on that specific exercise

Chase performance not pain. Drop setting all the things won't make you grow it will make you sore and have a longer recovery period - to each their own.

Stimulate, don't annihilate.

Nice man!! Great change-up to perform the flies second. I always do mine last. I might have to try switching it up.

This isnt overtraining. If you notice the volume is very low. Low volume and HIGH instensity = Maximal Gains.

Actually this would be high volume and low intensity. Its well over 20 sets in total which makes it extremely high volume and since you are doing 8-10 rep sets and drop sets, the intensity is going to be low. Intensity does not mean being intense. You will obviously be intense if you do so many drop sets. Its actually muscular endurance. Intensity means the percentage of the 1RM you re working with. So if you are working at 90% of your max ( which will be anywhere from 1-3 reps), its high intensity. But with so many drop sets and volume you will probably be lifting at around 50% of your max which is considered low intensity.

Can this build muscle? Anything can build muscle if you are recovering fast enough and you are progressing with it. You said you are recovering from it, and you mentioned you can increase your strength and endurance with it so, I imagine your muscle mass will increase as well.

Kostas

Looks good man gonna be intense and your gonna have a good pump

I have to dissagree man. Instensity does mean INSTENSE!! lol I shoulda been a bit more clear about the weight. Because I do ususally start off 80 to 85 percent of my max and maybe hit about 6 to 7 reps. But IMO, weight doest not equal intensity. Try to this workout and see how worn out you are by the time you are done with it.

Well this is a matter of semantics. The workout is intense but your intensity is low. Because as I said in the weightlifting word, intensity = %1RM. Having that in mind, you start at 80-85% which is heavy but how long can you keep this up? By the time you do the first drop set, I imagine you drop the weight down for the next set. I understand you are not after mechanical tension here. You are after metabolic fatigue which is great and it can lead to gains. Just wanted to point out the same thing as Eric above, that this is essentially killing the muscles and we are worried for your recovery. But if you are recovering well, thats amazing!

"Aesthetics Athletics" and "no roids just rage"? I see you're a raskol and a POG army member as well as a Hermanite! haha great routine man. I might have to try it out myself!