Training

BEEF UP YOUR PECS

Bill Willmore's chest routine will give your pecs a boost

October 20, 2009

FLEXONLINE.COM

Bill Wilmore had his highest pro placing yet, when he was runner-up at the Europa Super Show in August. The 2005 NPC Nationals champ rhapsodizes about the importance of blood volumization (i.e. “the pump”) in his workouts and he lays out a typical chest routine.

WILMORE ON THE PUMP

“I’m not going for failure each set, but for the sensation of blood flowing in the muscle area. Sometimes it takes a lot of peak contractions, sometimes negatives, and sometimes I’ll throw in a little of everything--whatever helps me control the contractions for maximum blood flow. The number of reps per set might be anywhere from eight to 20, depending on what I feel is creating the best pump.”

WILMORE’S CHEST ROUTINE

EXERCISE SETS REPS
Barbell incline presses 4 8-12
Hammer Strength machine presses 4 8-12
Incline or flat bench flyes 4 8-12
Dips 4 8-12

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Comments

Overall Rating: 2    Total Comments: 2
not enough for mass i think, especially if the dips are not weighted ;)
i believe that flat bench press is a m.u.s.t
Posted by: Sabet | Feb 02, 2010 | Rating: 1
it is good but not given exact idea
Posted by: mitesh zanje | Jan 26, 2010 | Rating: 3
Go to comments page: 1

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