Workout Plans: Chest 2

We’ve been getting very positive feedback from the workouts we have posted thus far. If you haven’t tried any of our previous workouts, visit our training page here.

This is an intense chest workout designed to build both size and strength. It can essentially be divided into two sections; presses and flyes.

Presses:

Incline Barbell Bench Press

      ·         2 warm up sets of 15-20 reps

·         4 working sets of 8-12 reps

Dumbbell Bench Press

·         1 warm up set of 15-20 reps

·         3 working sets of 8-12 reps

Decline Barbell Bench Press

·         4 working sets of 8-12 reps

Flyes:

Incline Dumbbell Flyes

·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Superset with…

Flat Dumbbell Flyes

      ·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Cable Crossovers

·         8-12 reps from top cable position

·         6-10 reps from middle cable position (half way down rack)

·         That is one set, do 3

This is a very demanding workout. We recommend a pre-workout or intra-workout drink containing caffeine and BCAAs, as well as a post-workout recovery shake and lots of rest.

Have fun with this one, and as always, keep us posted on your progress by commenting on this board, or on our Facebook page or Twitter (see feed on right).