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July 2, 2020

Sharp Line Breasts | Chest Training Program for 8 × 8 Lean Muscle Growth

You probably think that it is impossible to gain volume and stay lean at the same time. But you may be wrong.

This program focuses on the training program created by a man called Vince Gironda. Vince argues that as long as you follow this simple routine of him, you can simultaneously gain volume and keep fat away from your abdominal muscles.

Antrenman programı 8×8 şeklinde yapılıyor. Basitçe anlatmak gerekirse egzersizleri 8 tekrardan oluşan 8 set halinde yapıyorsunuz. 1MT (maksimum 1 tekrar yapabildiğiniz ağırlık) ağırlığınızın %70’ini kullanın ve setler arasında maksimum 30 saniye mola verin.

Short break times give the body a little time to recuperate, allowing you to tear your muscles thoroughly, causing you to almost never do the last repetition.

Are you struggling? Try our 8 × 8 chest training version.

Exercise #1: Barbell Bench Press

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth

Work with a scout for maximum safety.

Exercise Tips

Get one scout, considering you can miss it again.
1MT’nizin %70’i kadar ağırlık kullanın.

Exercise

Kaldırın Lift the bar from the gears and slowly lower it to your chest without touching it completely (3 seconds)
Indir After lowering it to your chest, lift it up until your elbows lock without stopping. (1-2 seconds)
✓ Repeat this exercise for 8 repetitions.
✓ Rest for 20-30 seconds and so on until 8 sets are over.

If you fail to do 8 reps per set, don't worry. Try not to fall below 5 reps alone. If you fall, then reduce the weight in the next workout.

If your muscles are burning, you are doing it right!

Exercise #2: Dumbbell Flat Bench Fly

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth

Lower your arms at a wide angle until you feel the strain on your chest.

Exercise Tips

Yine 1MT ağırlığınızın %70’ini kullanın.

Exercise

Uz Lie on your back on the flat bench. Let the dumbbells be shoulder-width wide on you and your palms facing each other. This is your starting position.
Indirin Lower your arms at a wide angle until you feel the strain on your chest with a slight bend in your elbows.
✓ Return to the starting position.
✓ Do the same 8 repetitions.

Rest for 20-30 seconds, try to do 8 reps for 8 sets.

Exercise #3: Incline Dumbbell Press

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth

Lower the weights slowly and in a straight line.

Exercise Tips

​1MT ağırlığınızın %70’ini kullanın.

Exercise

Üstü Lie on your back on the Incline bench (inclined 30 degrees). Lift the two dumbbell palms with your palms facing up. This is your starting position.
Indirin Lower the weights slowly and in a straight line and lift them back to shoulder level.

Repeat this 8 times for 8 sets, resting between sets for 20-30 seconds.

Exercise #4: Decline Smith Machine Press

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth

Now your heart is beating madly and your chest must be burning incredibly.

Exercise Tips

​1MT ağırlığınızın %70’ini kullanın.

Exercise

Altına Place the decline bench (30 degrees outward sloping) beneath the Smith Machine. Place the bar at the right height where you can lie comfortably when your arms are wide open while you lie down.
Olsun Let your grip be slightly wider than the shoulder width, lift the bar from the gears and lower it in a controlled manner until it lightly touches your chest.
Durak Pause for 1 second and return to the starting position.

Rest only 20-30 seconds between sets and repeat the same 8 times for 8 sets.

Exercise #5: Incline Cable Flies

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth

This is the finishing exercise.

Exercise Tips

​1MT ağırlığınızın %70’ini kullanın.

Exercise

Inc Place the incline (45 degree inward inclined) bench stand between the two pulleys.
Tutarak Hold the handles on each hand, reach for the coffee table and pull the weight with your hands towards the front of your face in shoulder width.
Larınızı Open your arms at a wide angle until you feel the strain on your chest with a slight bend in your elbows.
✓ Return your arms back to their starting position.

Finish 8 sets until you miss again, resting for only 20 seconds between sets.

Result

Sharp Line Breasts | Chest Training Program for 8x8 Lean Muscle Growth
You've finally completed this incredibly hard chest workout. Be prepared to be in pain for days!

You can also try this routine for your biceps and triceps to create a real pump.

If you want to keep your body fat low and gain volume, this training program is for you. However, if you are currently pursuing strength, it is best to leave this workout for another time.

If you decide to follow this program, be ready to burn!

For other training programs and bodybuilding advice body building check out our page!
 

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