Learn from multiple bodybuilding champion, Freddie Klopper how to build a monster chest by following his training regiment for chest below. He gives us a few tips and what he eats before and after his gruelling workout!

“I normally do chest on a Tuesday with my training partner Brandon Roode, because every Monday is ‘World wide chest day’ so you never get the weights, benches or machines you want to use…”

Chest Training Programme:

1. Incline dumbbell press

• Set 1: 30 kg | 20 reps (warm up)
• Set 2: 30 kg | 20 reps (warm up)
• Set 3: 40 kg | 15 reps
• Set 4: 45 kg | 12 reps
• Set 5: 50 kg | 8 reps
• Set 6: 60 kg | 4-6 reps

2. Flat fly’s SUPERSET with Close diamond push ups

4 sets, I do an open fly and not a closed fly that means that I take the dumbbells in the same grip like I would take a bar and will do slow deep fly’s to get the max stretch out of the chest but very controlled as you do not want to tear a pec muscle.

• Set 1: 20 kg | 15 reps SUPERSET 15 push ups
• Set 2: 23 kg | 12 reps SUPERSET 15 push ups
• Set 3: 28 kg | 10 reps SUPERSET 15 push ups
• Set 4: 30 kg | 8 reps SUPERSET push ups till failure

3. Chest press

4 sets, where I will do a press with both arms and then single handedly to get the max out of me and the press.

• Set 1: 15 reps single arm (60 kg) | 10 reps immediately after second arm
• Set 2: 12 reps single (65 kg) | 10 reps on both
• Set 2: 12 reps single (70 kg) | 10 reps on both
• Set 4: 15 single (75 kg) | 15 reps on both

4. Peck deck SUPERSET with Deep hanging dips

4 sets. With each turn on peck deck we do a pyramid set that will be on:

• 60 kg | 15 reps, 70 kg | 12 reps and 80 kg | 8 reps, that will count as 1 set
• SUPERSET with 12 deep dips with each set.
• I rest 45 seconds to 1 minute between sets as we do a lot of reps with each set.

Chest takes me around 1 hour 30 minutes if Brandon keeps the free gym-tip talkers away…

Download a printable training log of Freddie Klopper’s Chest Training Guide,  here:

• Editable Word Document: Freddie Klopper’s Chest Training Guide
• Pdf Document: Freddie Klopper’s Chest Training Guide

What are your top 5 chest training tips?

1. Press out of the chest and not the shoulders.
2. Concentrate on using your chest as the main muscle with each rep.
3. Don’t rush your reps, do full reps on moderate weight.
4. Don’t chat with a friend for longer than your resting period, as you will lose the pump in the muscle.
5. Push through till every last rep, don’t stop and do not give up!!!!

Pre workout Meal:

Rice and mince. With Kevlar intra workout 45 minutes before. And 15 minutes before the session, 2 scoops TNT napalm with 2 scoops TNT nox and prototest.

What do you eat directly after training chest?

Steak, smash and butter nut with 5 whole eggs and a green salad.

Can you train other muscles with chest?

When someone is pressed for time I would recommend doing muscles together that work together like chest, shoulders and triceps as all of them are press type of exercises.

Some mistakes guys make when training chest?

• The most common mistakes I would say is guys taking too heavy weights and doing half reps, or even worse not going down to half way.
• Otherwise most guys don’t do much wrong when training chest, except,  focusing too much on their upper body and not training their legs.

Contact Freddie:

• Facebook: Freddie Klopper Fanpage

Photography Credit:

• SKJ Photography

Related Images:

The post Learn How To Build Monster Pecs With Bodybuilder, Freddie Klopper’s Chest Training Guide! appeared first on FitNish.com.

This workout should not take you more than an hour and 15 minutes or so, just remember to keep your rest periods relatively short, about 45 seconds to 1 minute and 15 seconds.

When training the chest muscles, I find that by really tensing and squeezing the chest on each rep, helps to keep focus and tension on the chest, and allows more work to be done primarily by the chest.

When training abs, many people try to rush through the exercises and just ‘go through the motions.’  For example when doing traditional sit ups, people tend to move up and down in a very quick fashion trying to get it done as quickly as possible without truly working the abdominals.

I really think with abdominal exercises, a more slow, controlled movement, allowing you to feel the abs contract at the top, bottom and in the middle of each movement is best.  Be sure to exhale as you contract the abs.

BUT I also believe that the fast paced exercises can also play a role, but only every now and then.  Rather have a few exercises where you use proper control, and then one or two exercises where you just bust it out and try to do the exercise relatively quickly, because trust me, you will still feel the burn.

This workout can be done by pretty much anyone, male or female who has a bit of experience in the gym.  For the beginners, you can also do it, just maybe scale back on two or three of the exercises or decrease the amount of sets you do per exercise.  The rep ranges are all between 6 and 20, so nothing too heavy, but you need to choose a weight which will suit you.  Do not try to go too heavy too quickly.  Make sure to use proper form and FULL range of motion in all exercises.  If your range suffers then reduce the weight!

Download a printable workout log of the Chest and Abs Workout here:

• Editable Word Document: WOW Chest And Abs
• Pdf Document: WOW Chest And Abs

Chest and Abs Workout

Exercise 1:

• Incline barbell chest press

Sets: 4
Reps: 12, 10, 8, 6
Increasing weight each set.

Exercise 2: 

• Flat (bench) cable chest press (using the cable machine)

Sets: 5
Reps: 15, 12, 10, 8, 6
Increasing weight each set.

Exercise 3:

• Flat (bench) dumbbell flyes

Sets: 4
Reps: 20, 15, 12, 10
Increasing weight each set.

Super Set With

Exercise 3.1:

• Flat dumbbell chest press

Sets: 4
Reps: 12, 12, 10, 10
Increasing weight every second set.

What is a super set?  A super set is where you perform one exercise straight after another.

Exercise 4:

• Decline barbell bench press

Sets: 4
Reps: 12, 10, 10, 8
Increasing weight each set.

Exercise 5:

• Standing cable crossovers

Sets: 2
Reps: 20, 15
Increasing weight each set.

Exercise 1:

• Hanging leg raises

Sets: 4
Reps: 25, 20, 15, 10

Super Set With

Exercise 1.1:

• Decline bench sit ups with weight

Sets: 4
Reps: 25, 20, 15, 10

Exercise 2:  

• Incline bench lying leg raises with hip thrust

Sets: 4
Reps: 12, 12, 10, 10

Exercise 3:

• Crunches (Extending and straightening legs after each rep)

Sets: 4
Reps: 20, 20, 15, 15

Super Set With

Exercise 3.1:

• Bicycle kicks

Sets: 4
Reps: 25, 25, 20, 20

Related Images:

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