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Two Days a Week to a Barrel Chest Workout Routine

Get thick wide pecs using the FST-7 method.

Day 1 Exercise 1

Dumbbell Press

Sets: 3 Reps: 10-12

Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells at the sides of your chest, and press straight up.

Day 1 Exercise 2

Smith Machine Incline Press (Not Shown)

Sets: 4 Reps: 10-12

Set an adjustable bench to a 30- to 45-degree incline, and roll it into the center of a Smith machine rack. Grab the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up.