A F M 
A Rock Solid Chest
3 simple steps to transforming your pecs:
- 1. Most (let's say 2-3 out of 4-5) of your chest exercise sets: SUPERSET heavy weight (8-12 reps) with roughly half it's weight (max reps)
- Change the width of your grip regularly, from workout to workout. With dumbbells, alternate between bringing the dumbbells together at the top of the exercise and between keeping the dumbbells at the top position same wide as at the bottom position. The latter option we suggest at the beginning of the second part of the superset mentioned in point 1 above.
- Introduce the slow motion sets: take 8 seconds to bring the barbell/dumbells/handles down to your chest, then lift up with normal to fast speed. Stick to 12 reps.
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About AFM
A Fitness Model is dedicated to making your health and wellbeing dreams come true.
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About Petr Pav
Petr Pav is the founder of A Fitness Model and the creator of The Body Transformation Program.
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About Bodybuilding
Petr is an award winning bodybuilder having competed throughout the world.
Testimonials
- Training with Petr is awesome! In the past I had always struggled to see any results but after two months with Petr I not only felt great, but could see a huge change in my body...
Read more.. - I've had many trainers over the years - maybe too many - and none of them compare to Petr.
Petr brings an expert approach to training: he knows the body and how (and where) to push it to get results...
Read more.. - Petr listens to the goals of his clents, creating a varied and results-driven training programme. Although he works you hard, sessions are enjoyable...
Read more.. - I've known Petr for 4-5 years,always ready to help and give you good advice. as a personal trainer he has allowed me to achieve my goals and approach the training more professionally...
Read more.. - Petr is an excellent personal trainer. He knows how to motivate you, even when you are feeling tired and not ready to try your hardest. He makes the training interesting and fun...
Read more.. - Petr’s admirable tenacity and sheer drive serve me in making my goals realistic and achievable, whilst Petr’s enthusiasm and “never give up” attitude means my goals are always in sight...
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