Chest Workout

Give this chest workout a go from Tim!

Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!

A) Flat BB Chest Press (4/6/10/15)

You should be starting off with the heaviest weight on the bar for set 1, then reducing the weight each set. Make sure you perform a couple of warm up sets up to about 70% of your starting weight!

B) Incline Plate Loaded Press (4×10)

I am a big fan of using resistance bands on this exercise to prevent the reps from feeling easier at the top of one!

C) Incline Cable Flye (4×12)

Set the bench to a 45 degree angle between 2 wide cables. Set the cables to the lowest setting  and focus on bringing the handles directly above your chest!

D1) Machine Flye (3×15) – 1 second hold

Add in a 1 second hold at the end of each rep and focus on fully contracting your chest as you hold the weight!

Superset with:

D2) Machine Chest Press (3×15)

Nothing fancy about this exercise, just give it everything you’ve got to complete the session!


Let me know how you get on.


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