UPPER-BODY Workout

Weightroom Drills for a POWER-PACKED CHEST

Unless you're a gorilla, you can't beat a great chest. Full, thick, hard pectorals warn of the power within, whether displayed au natural or thrusting forth from behind a tight tee. The following workout is designed for just such driven men. Utilizing cable and dumbbell exercises, this stressful session is a twice-weekly affair. There are a variety of single- and double-arm rowing maneuvers along with two for dumbbells. Warm up and begin the assault!

CABLE STANDING FLYES

Stand between two high cables, grasping handles at arms' length, palms down. Proceed to pull handles in until hands almost meet in front of the chest. Pause, then return to starting position. Perform 10 repetitions.

CABLE SINGLE-ARM ROWS

Seated at a low cable station, grasp the handle in the right hand. Keeping the back straight, proceed to pull it back to the chest. Pause, then return to starting position. Perform 10 repetitions, then switch the handle to the left hand for another set. ?

DUMBBELL BENCH PRESSES

Lie face up on a flat bench grasping dumbbells just above the chest. Proceed to press them up to arms' length. Pause, then return to starting position. Perform 10 repetitions.

DUMBBELL SINGLE-ARM ROWS

Kneel on a flat bench with the right knee, grasping a dumbbell in the left hand just off the floor. Proceed to pull the weight up to the chest. Pause, then return to starting position. Perform 10 repetitions, then switch the weight to the right hand for another set.

CABLE NARROW-GRIP ROWS

Seated at a low cable station, grasp the handle in both hands. Keeping the back straight, proceed to pull it back to the chest. Pause, then return to starting position. Perform 10 repetitions.

CABLE WIDE-GRIP ROWS

Seated at a low cable station, grasp a long bar with a wide grip. Keeping the back straight, proceed to pull it back to the chest. Pause, then return to starting position. Perform 10 repetitions.