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Stan McQuay’s 4-Week Chiseled Chest Workout Routine

Stan McQuay has a massive chest. He built it with heavy weight and a solid routine of no-bull workouts. Chisel your own perfect pecs!

Stan "the Man" McQuay has a powerful freaking chest. Sure, he's got huge pecs, but he's also got solid shape and density. If you're looking to build a chest so vast it makes your waist look small, you need to channel McQuay and do some heavy lifting.

His chest workouts aren't fancy -- there's no need for tricks -- they're just effective. Do them for the next four weeks and see what happens. When you've finished, just rinse, repeat and grow.

4 Weeks to a Chiseled Chest

Week 1
Week 2
Week 3
Week 4
  • Pick any 4 chest exercises
  • First 3 sets of each exercise, 12-15 reps
  • 4th set is heavy set, 4-6 reps

Notes:
After it's warmed up, stretch your chest between each set.
Get deep tissue work done on chest once per week to help open up the chest and create more growth.
Use Infinite Labs BCAAs before, during and after each chest workout for maximum growth and recovery.


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y0lked

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y0lked

You gotta lift heavy weight.... Reps: 12

What a joke

Article Rated:
Jul 18, 2012 10:16am | report
 
zgarrow

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zgarrow

You're right because there's no way in hell that someone can actually push themselves and lift heavy weight for 12 reps ... I'm sure you're one of those gym "bros" that do your 3 set 8 rep max and never mix it up ...

Jul 18, 2012 11:04am | report
y0lked

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y0lked

nah, i hit every rep range from 4 to 15.

Jul 18, 2012 12:18pm | report
henjack23

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henjack23

^^^^^ this guy lol

Jul 23, 2012 9:59am | report
WorldDomnit

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WorldDomnit

Honestly, Stan's chest is probably the worst muscle he has on his body, aesthetic wise.

Jul 18, 2012 10:27am | report
 
nuyoangel

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nuyoangel

Your Awesome for helping others dude

Jul 18, 2012 10:55am | report
 
sagrelo

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sagrelo

is that everyday or one time a week?

Jul 18, 2012 12:05pm | report
 
raydeon

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raydeon

for your future referance. all guides are one time a week unless otherwise noted.

Jul 18, 2012 4:28pm | report
JBMB

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JBMB

This seems to be a workout for those who are interested in cutting rather than bulking

Jul 18, 2012 2:05pm | report
 
raydeon

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raydeon

i am on a bulking i guess i'll follow the sets but cut the rep to 6-8 rather than 12-15. good guide !!!

Jul 18, 2012 4:30pm | report
 
ToaPower

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ToaPower

if u know and understand the aspects of body building or weight training in general for that matter youd know that when he says 12 of heavy it means that the last few reps are assisted or forced

Jul 20, 2012 10:31am | report
 
Landon12

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Landon12

this guy was in a documentary a few years back and all he said was how he was all natural. i don't care if people juice, but don't lie about it. iffb pro? no chance hes natural.

Jul 21, 2012 7:28pm | report
 
DrEmiiils

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DrEmiiils

To gain muscle mass you need to do 8-12 reps

Jul 23, 2012 5:35pm | report
 
SameG

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SameG

I just completed Kris Gethin 12-week daily trainer, it was a great 12 weeks but i was not able to stick to all aspects of the program, however I feel and look much better as the musclues start to take form. I want bigger chest and i'm about to start this program. question-how many times per week do I need to repeat the workout routine?

Aug 9, 2012 9:01am | report
 
superk316

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superk316

Just once a week.

Nov 13, 2012 8:47am | report
jozifp103

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jozifp103

seems like a little overkill to me. This routine would probably work bettr for someone on a cycle but for the average natty lifter it seems like it would be overtraining imo. for me switching the routine weekly has been ineffective. i find it to be more affective to stick to a routine for a few months an switch it up when i start to plateau.

Aug 12, 2012 10:54am | report
 
supaman8118

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supaman8118

unless I'm reading it wrong he's saying work chest once a week, and rotate a different workout in each week on your chest day.

Jul 21, 2013 7:19am | report
halltravis2010

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halltravis2010

What is a superset?

Sep 3, 2012 10:27pm | report
 
RoughNeck791

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RoughNeck791

When you do a set of one exercise then immediately after do a set of a different exercise.

Sep 10, 2012 8:29am | report
ManMeatMcgee

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ManMeatMcgee

Want to try this out, however I am currently one of those guys that always do 4 exercises 3 sets of 6-8 reps for chest day, Doesn't 5 exercises with an extra set on each seem to be overkill? Even if it isn't failure I don't want to overtrain my already tiny chest.

Dec 13, 2012 12:01pm | report
 
ManMeatMcgee

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ManMeatMcgee

Dammit, I go to the gym excited for week two, My gym nails down all their chairs to the floor, since dumb people had a habit of flippin em over.

Dec 29, 2012 4:17pm | report
 
Efraalon

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Efraalon

It is a 5 days workout or 5 exercises in one day?

Thanks

May 28, 2013 12:05pm | report
 
supaman8118

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supaman8118

I wish you could save articles to your page... admins. get on that lol.

Jul 21, 2013 7:15am | report
 
warrior6124

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warrior6124

Once in a Week? or Whole Week Chest Exercise?

Jun 18, 2014 5:03am | report
 
Showing 1 - 24 of 24 Comments

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