Two Days a Week to a Barrel Chest Workout Routine
Get thick wide pecs using the FST-7 method.
Day 1 Exercise 1
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.