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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 4

Bench Press

Sets: 3 Reps: 10-12

Grab the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack and squeeze it hard. Lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight back up.