Chest Workouts

   
On all exercises we recommend using the first set as a warm up using light to moderate weight, then gradually increase weight after each set.

(Weight: % scale is based on the percentage (%) of your total lifting capacity for that particular exercise.)

Workout 1

 

Workout 2

Exercise Sets Reps Weight
Bench Press 4 10-12 70%-90%
Incline Dumbell Press 4 12-15 80%-95%
Flat Dumbell Fly 3 10 80%-90%
High Cable Cross-ver 3 12-15 75%*
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Flat Dumbell Press 4 10-12 70%-90%
Incline Bench Press 4 12-15 80%-95%
Dips 3 10 80%-90%
1 arm Cable Cross-over (low- from bottom) 3 12-15 75%*
*Focus on form and squeezing/flexing muscle on each rep.
     

Workout 3

 

Workout 4 High Reps

Exercise Sets Reps Weight
Superset Flat Dumbell Press and Flys 4 8 + 8 70%-90%
Decline Bench Press 4 12-15 80%-95%
Incline Cable Press 3 10 70%-80%*
       
*Focus on form and squeezing/flexing muscle on each rep.
 
Exercise Sets Reps Weight
Bench Press 4 20 70%-80%
Decline Bench Press 4 12-15 80%-90%
Flys (machine or flat) 3 20 70%-80%*
       
*Focus on form and squeezing/flexing muscle on each rep.