This is an extreme routine that will take you to the edge and back. You will be to the point of exhaustion and begging for a break, but you will be pushed even further.

This routine is designed to work your pectoral muscles harder than you ever have. Before you start you want to be sure you are getting your proper amount of nutrition, the proper amount of sleep and be sure to be stretching before each exercise routine.

Nutrition is a very important part of your workout routine. If you are not getting the right amount of nutrients your body will not be able to adapt to your fitness routine, and you will subsequently not gain as much muscle or benefit as much as you would with the right amount of nutrients.

So be sure to get at least twenty percent of your caloric intake as protein; this is necessary for proper muscle development. But try not to exceed more than thirty percent, this will be too much and can lead to weight gain.

We women don't like gaining weight, so be sure to monitor your protein intake so that you are not getting too much or too little. You will also want to be getting a good amount of complex carbohydrates.

These are going to be your lasting source of energy throughout your workout routines. Complex carbs take your body longer to break apart and therefor burn longer, thus creating more energy.

It is much like a diesel fuel verse regular fuel. The diesel cost more because it burns longer.

Proper rest is important too. If you do not give your muscle the time they need to recuperate then you will not see results as fast as you would like, and this can also make working out more difficult the next time you want to.

The first exercise in the routine is the incline bench press. Work with only an amount of weight you are comfortable with.

Taking on too much weight can be dangerous. So be sure to always have a spotter with you whenever you start to doing any weight lifting.

Then perform the bar bell bench press. Still keeping your spotter around is ideal.

Next, move to the decline bench press. Do five reps on each one of these; this will effectively work the entire area of your pectorals.

The hardest part about working your pectorals is getting the whole of the muscle to be exercised evenly. This exercise routine is setup to make sure that you have an even workout through the entire muscle.

Then lastly, finish of your routine with a few reps from the pec-dec machine. This is a hardcore workout and can even be done by men; so it is advised only the most hardcore of you women try this.