Compound Set Bodybuilding Workout

Posted to Bodybuilding Tips, Bodybuilding Workout, Exercise Routine, Muscle Building Tips, Personal Trainer, Training Tips, build muscle fast, building muscle mass, workout routine

Pretty much any guy I talk to who wants to start working out want to do 3 things with all of his bodybuilding efforts… he wants to build a huge chest, build huge guns and get huge shoulders that he’ll have trouble walking through doorways with… we’ll do arms and shoulders another day… today I’m going to show you how to build a huge chest with a compound set bodybuilding workout.

We’re going to build a huge chest by utilizing two old-school Joe Weider principles of pre-exhaustion and compound sets in this bodybuilding workout. I’m not really sure if compound sets are actually a principle or just a training technique but either way I know the combination of these two works like crazy to blow up your muscles…

A compound set just means you’re going to do one really long set of two different exercises back-to-back with no break in between. So you’ll do one set of something for 10 reps and then we’re going to follow that up immediately (without a break) by another exercise for 6-8 reps.

The pre exhaustion principle works like this…

So we’re going to be doing 2 exercises back to back for one compound set… the first exercise in a pre exhaustion compound set is always some type of isolation movement followed by a compound movement or a multi-joint movement.

Ok so let’s build a big chest with a pre exhaustion bodybuilding workout.

Here’s the bodybuilding workout I challenge you to try if you want to build a huge chest:

1st compound set

Incline dumbell flyes (10 reps) followed by incline bench press (6-8 reps)

2nd compound set

Flat dumbell flyes followed by Flat bench dumbell presses

3rd set (regular set)

Weighted dips (go heavy pussy!)

4th set

Cable flyes (so all the chicks at the gym can see your chest popping out of your damn shirt)

A couple of notes regarding this pre exhaustion compound set bodybuilding workout: Go heavy but don’t be stupid… your muscles will be severely weakened by the isolation movements at the beginning of your pre exhaust compound sets.

There you have it… build a rock hard chest with this bodybuilding workout.

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  1. Build Huge Shoulders With This Bodybuilding Workout | Wicked Muscle
    June 23rd, 2008 | 12:34 pm

    [...] this last post I gave a brief description of compound sets in case you’re too lazy to read that a compound set is basically two different exercises [...]

  2. Blast Your Chest With This Home Gym Workout | Wicked Muscle
    July 14th, 2008 | 1:12 pm

    [...] On the front half of this compound set you’re going to do flat bench flyes and on the back half you’re going to do incline bench press. If you don’t understand how compound sets and pre-exhaustion work check out this post here: Build a huge chest with this compound set routine. [...]

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