If you want to maximize chest workouts, start by tossing out the traditional bench press. This barbell exercise is great for general upper body strength, but to isolate the pecs for faster development, there are superior moves. First, it's important to know exactly what you're working. The pectoralis muscles are divided into two sections: The clavicular pectorals, or the area just below the collarbone, and the sternal pectorals, located in the mid and lower chest. You can use high presses and fly patterns to attack the former, and traditional chest exercises like push-ups to tap into the muscle fibers of the latter. For the chest workout of your life.
Workout 1 – Chest 1
1 Bench Press Sets 5 Reps 5 Tempo 10X0 Rest 60sec
2 Incline bench press Sets 5 Reps 5 Tempo 10X0 Rest 60sec
3A Incline dumbbell press Sets 4 Reps 8 Tempo 2010 Rest 20sec
3B Incline dumbbell flye Sets 4 Reps 10 Tempo 2111 Rest 20sec
3C Press-up Sets 4 Reps 12 Tempo 2010 Rest 60sec
Workout 2: Total body 1
1 Squat Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Chin-up Sets 5 Reps 8 Tempo 2010 Rest 60sec
2A Overhead press Sets 4 Reps 12 Tempo 2010 Rest 20sec
2B Bent-over row Sets 4 Reps 12 Tempo 2010 Rest 20sec
2C Good morning Sets 4 Reps 12 Tempo 2111 Rest 60sec
Workout 3: Chest 2
1 Incline bench press Sets 3 Reps 12 Tempo 4010 Rest 60sec
2 Bench press Sets 4 Reps 12 Tempo 4010 Rest 60sec
3A Incline dumbbell press Sets 3 Reps 12 Tempo 3010 Rest 20sec
3B Incline dumbbell flye Sets 3 Reps 15 Tempo 2010 Rest 20sec
3C Press-up Sets 3 Reps 20 Tempo 2111 Rest 60sec
Workout 4: Total body 2
1 Front squat Sets 5 Reps 8 Tempo 2010 Rest 60sec
2 Rack pull Sets 5 Reps 8 Tempo 2111 Rest 60sec
3A Standing dumbbell biceps curl Sets 4 Reps 12 Tempo 2010 Rest 20sec
3B Triceps extension Sets 4 Reps 12 Tempo 2111 Rest 20sec
3C Lateral raise Sets 4 Reps 12 Tempo 2111 Rest 60sec
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