Training

Chiselled Chest | 8×8 Workout Routine for Lean Muscle Growth

 

 By Alex Blakemore | Fitness Vlogger

You’re probably thinking it’s impossible to gain size and stay lean at the same time. You may just be wrong.

This routine focuses on a training program created by a man called Vince Gironda who believed that if you followed his simple regime you would put on the size whilst keeping the fat far away from your abs.

The workout works on an 8×8 focus. In simple terms you perform 8 reps of an exercise for 8 sets. Use 70% of your 1 rep max and only take a maximum of 30 seconds between each set.

The short rest periods give little time for the body to recover, whilst ripping your muscles and taking you to almost failure.

Up for the challenge? Follow my version of a 8×8 chest workout.


Exercise #1: Barbell Bench Press

8x8 chest workout barbell bench press

Movement Tips

Make sure you have a spotter, as you may fail.

Use 70% of your one rep max.

The Movement

✓ Lift the bar off the rack and slowly lower it towards your chest until it almost touches (around 3 seconds).

✓ Without pausing at the bottom explode back up until your elbows lock out (Around 1-2 seconds).

✓ Complete this movement for 8 reps.

✓ Take 20-30 seconds rest and go again until you have completed 8 sets.

Don’t worry if you can’t manage 8 reps for every set; just try not to drop below 5 reps; if you do then lower the weight next time you do the workout.

If it really burns, you’re doing it right!


Exercise #2: Dumbbell Flat Bench Fly

dumbbell chest fly

Once again choose 70% of your one rep max. (I used 14kg each arm).

The Movement

✓ Lie down on a flat bench with the dumbbells lifted in front of you at shoulder width with the palms of your hands facing each other. This is your start position.

✓ With a slight bend in your elbow lower your arms out at both sides in a wide arc until you feel the stretch in your chest.

✓ Return back to the starting position.

✓ Repeat for 8 reps.

Complete 8 sets of 8 reps or as many reps as you can get out with 20-30 seconds rest.


Exercise #3: Incline Dumbbell Press

dumbbell incline chest fly

Use 70% of your one rep max.

The Movement

 Lie back on an incline bench (around 30 degrees) and lift two dumbbells above you with your palms facing out. This is your starting position.

 Slowly lower the weights straight down and then push them back up at shoulder width.

 Repeat this for 8 sets of 8 reps with 20-30 seconds between sets.


Exercise #4: Decline Smith Machine Press

Decline Smith Machine Press

By this time your chest will be burning and your heart should be racing!

Use 70% of your one rep max.

The Movement

✓ Place a declined bench under the smith machine. Put the bar at a height you can reach when lying down with your arms almost fully extended.

✓ Use a grip slightly wider than shoulder width, unlock the bar and lower the bar in a controlled way until you lightly touch your chest.

✓ Pause for around 1 second and then return to starting position.

✓ Complete 8 reps for 8 sets with only 20-30 seconds rest between sets.


Exercise #5: Incline Cable Flies

Incline cable flies

This is the finisher.

Use 70% of your one rep max!

The Movement

✓ Place an incline bench at 45 degrees between two pulleys.

✓ With a handle in each hand, lie on the bench and bring your hands together at arms length in front of your face.

✓ With a slight bend in your elbows lower your arms out at both sides in a wide arc until you feel a stretch in your chest.

✓ Return your arms back to the starting position.

Complete 8 sets until failure with only 20 seconds between sets.


Take Home Message

You have now completed this killer chest workout – be prepared to ache for days! You can also try this regime for biceps and triceps to promote a real pump.

If you want to try and gain some size whist staying lean this is the workout for you. But if you are trying to gain strength then this workout is best  left for another time.

Enjoy the burn!


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