Workers for bikers…

August 7, 2014

Hey guys, here’s a chest workout that I’m currently doing once to twice a week and I’ll be honest with you, it’s years since I’ve enjoyed a chest workout as much as this one. It really stimulates chest growth so I’m going to share it with you! Triceps are also worked out too!

Ladies and Gentleman, Hipsters, Dudes and Bikers may I present to you…

THE SQUARE PECS CHEST WORKOUT!

This basically targets the upper part of the pec to give it that wide, square look as apposed to the rounded pec!

This workout is strictly for a maximum of six weeks and minimum of four weeks only.

Now this workout is for three days a week – I do this one on a Tuesday with legs on a Monday and back, shoulders and biceps on a Thursday. Sometimes, I’ll repeat this chest workout on a Friday!

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. The playlist is included a little further on!

This workout will take no more than 45 – 50 minutes. I remember during my early competing years in Liverpool, Brookside actor and general Mr Mens Health fitness legend Philip Olivier monitoring my workout times, and boy, was I in trouble if I worked out for more than 59 minutes! A clean diet is always essential for bikers and when performing any of my workout programmes.

Incline Dumbbell Flyes

4 sets of 10 reps

60 seconds rest

Heavy Dumbbell Bench Press

6 sets of 6 reps

2 minutes rest

Dips – Chest Version

3 sets of 15 reps

30 seconds rest

 

Flat Bench Flyes

1 set of 25 reps

 

Heavy Incline Dumbbell Bench Press

3 sets of 6 reps

2 minutes rest

I then like to tire the chest out either by doing two sets to failure on the pec deck or seated flyes

Triceps

Close grip bench press – 4 sets of to failure

Push downs – 4 sets of to failure

Weighted dips – 4 sets of to failure

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower!

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

 

Cohn’s latest chest and tricep workout can be seen in HD here…

https://www.youtube.com/watch?v=Mp4co380am0&list=UUl_t1_6caFZig3HaOls9s1A

 

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

I’m loving these tunes right now…

Mango – Lollipop Girl

SEE IT…

https://www.youtube.com/watch?v=_2Cryfx75YE

FEEL IT HEAR IT…

Beatport Music – Available in Hi-Res WAV & AIFF along with 320kbps MP3

 

Tom Demac – Crewcuts and Curls (Original mix)

SEE IT…

https://www.youtube.com/watch?v=vPfYFf7nqHM

FEEL IT HEAR IT…

iTunes

 

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day surfing…

Deepconsoul ft Sandile – Consolation Sax (main Mix)

SEE IT…

https://www.youtube.com/watch?v=fFQbGNg61NA

FEEL IT HEAR IT…

FREE TO DOWNLOAD HERE GUYS!!!

http://www.datafilehost.com/d/d3a779b8

This jazz funk band are truly awesome. From just outside of Cape Town, South Africa, their music MUST be checked out! Incredible talented guys!

 

Synkro – Acceptance (I heard this last week on Ibiza Sonica and totally fell in love with the vibe of this)

SEE IT…

https://www.youtube.com/watch?v=_dNht9Zr0CE

FEEL IT HEAR IT…

iTunes

 

Hayden James – No time (Hanami Remix)

SEE IT…

https://www.youtube.com/watch?v=bm2giAzfYoM

FEEL IT HEAR IT…

Soundcloud

https://soundcloud.com/hanamiuk/hayden-james-no-time-hanami

 

Ludovico Einaudi – Divenire

SEE IT…

https://www.youtube.com/watch?v=9qvglWAHDak

FEEL IT HEAR IT…

iTunes

 

Crowd classics

Idiater Edwards – Sweeter mix

SEE IT…

https://www.youtube.com/watch?v=_e4zHFbQFhU&list=RD_e4zHFbQFhU

FEEL IT HEAR IT…

WHITE LABEL ONLY

 

The Bar Keys – Freakshow on the dance floor

SEE IT…

https://www.youtube.com/watch?v=PMDbBSyS1Rk

FEEL IT HEAR IT…

iTunes

 

Herbie Hancock – Metal beat

SEE IT…

https://www.youtube.com/watch?v=AhWbfBTVUjg

FEEL IT HEAR IT…

iTunes

 

Hot Streak – Body work (vocal mix)

SEE IT…

https://www.youtube.com/watch?v=tftj6qsdqZg

FEEL IT HEAR IT…

iTunes

 

Salt ‘N’ Pepa – Push it (I DARE YOU NOT TO DO THIS DANCE!!! OWWWW BABY BABY!)

SEE IT…

https://www.youtube.com/watch?v=vCadcBR95oU

FEEL IT HEAR IT…

iTunes

 

Podcasts


The Boiler Room series – YouTube

https://www.youtube.com/watch?v=Q692lHFaLVM

 

RADIO APPS / iTunes

Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)

Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this real gem!

 

Words – Paul Winn

Model – Cohn

Cohn’s latest chest and tricep workout can be seen in HD here…

https://www.youtube.com/watch?v=Mp4co380am0&list=UUl_t1_6caFZig3HaOls9s1A

 

 

 



 

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