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6-Day Ultimate Mass Gain Routine - Day 1 - Chest

If you looking for mass gain in the chest muscles and get chiseled upper body, the workouts demonstrated in video by Pavan Shetty, Guradesh Mann and Ashwani Duhan will show you how. Watch full video and follow the instructions by your favorite athletes!

In this Episode, we have assembled some of the classic powerful chest exercises which one done consistently, a day a week – give your chest mass, cut, strength and muscle definition you always wanted. The video features Pavan Shetty as he shows you the right way of pulling off a structured superset with a combination of two chest workouts: dumbbell press and dumbbell fly. Other workout is cable crossover being shown to you by Guradesh Mann, pay attention to the form and technique here for maximum benefit. The final workout is demonstrated by AshwaniDuhan which is chest pullover. All three workouts in this routine target your chest muscles differently.

Do not forget to do warm-up exercises to prepare your muscles for the coming up drill. Let’s see what benefits these exercises bring to you individually.

1. Superset of Dumbbell Press and Dumbbell Fly | 3 sets X 15 reps

Dumbbell press is a classic chest exercise which is known to add mass to chest and send the pump rippling through your pecs like no other chest exercise, it also masses up your deltoids. Dumbbell fly on the other hand, targets the sternal heads of pectoralis major muscles in your chest but also strengthens your deltoids, biceps, triceps, wrist flexors and brachialis muscles. This superset which combines benefits of both the powerful workouts adds variation to your performance and more definition to your chest muscles. Starting off your chest routine with this superset hence, makes for an idea for which you can thank Pavan Shetty later!

2. Cable Crossover | 3 sets X 15 reps

Cable crossover targets the pertoralis major muscles’ sternal heads, found in the bottom of your chest as well as activating muscles in your shoulder and back. The standing cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flies. The benefits of this exercise can be reaped only when the technique is in place. Body’s position and form have to be in place while performing this exercise and no one perhaps can explain it better than Guradesh Mann in this video!

3. Chest Pullover | 4 sets X 10-12 reps

Dumbbell pullover is a widely used resistance exercise that primarily strengthens the muscles in the chest (pectoralis major) and the large wing shaped muscles in the back (lattisimusdorsi). This is also considered a postural exercise sports physiologists and researchers. Performing the full range of motion, here, requires that your keep the spine in lengthened and stable position. Having said this, take inspiration from Ashwani Duhan in this video and follow his moves.

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