Routine of pecs for strength and congestion

Pecs routine for strength

We will reduce the number of repetitions and train very heavy to emphasize the development of strength. We will also gain volume, but to a lesser extent.

Pec Routine for Strength

Banking Press: sets 4 reps 4,4,6,8

1
Dumbbells Incline Press:     sets 4   reps 4,4,6,8

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Declined press: sets 3 reps 4,6,6

2
Fly dumbbells: sets 3 reps 4,6,6

2

 

* Rest 2 of a series of Between 3 minutes. We do not look for congestion, we seek strength.

Congestion Routine

If you want to bring all the blood possible to your muscles, the best thing is the use of pulleys, which add resistance throughout the exercise range, with constant tension.

Pecs routine for Supercongestion

Multipower bench press: sets 4 reps 10,10,30,30

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Cables Flysets 4   reps  10,10,30,30

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Incline Cable Fly Machine:  sets  4  reps  10,10,30,30

1